Dip on Floor with Chair

Strengthen your triceps and chest with the Floor Dip using a chair. This bodyweight exercise builds upper body strength effectively and safely.

IntermediatePectoralis Major Sternal Head Triceps Brachii Deltoid Anterior Latissimus Dorsi Levator Scapulae Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 30s

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Variations of Dip on Floor with Chair

Compound

L-Sit on Floor

Iliopsoas · Quadriceps · Body weight

Advanced

Compound

V-Sit on Floor

Deltoid Posterior · Iliopsoas · Body weight

Intermediate

Description

An exercise where you dip your body up and down using a chair for support while your legs are extended on the floor.

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How to do Dip on Floor with Chair

01
Setup
Sit on the floor with your legs extended straight out in front of you, heels on the ground. Position a sturdy chair directly behind you.
02
Setup
Place your hands on the edge of the chair, shoulder-width apart, with your fingers pointing forward towards your feet. Lift your hips slightly off the floor, supporting your weight on your hands and heels.
03
Keeping your elbows pointing straight back, slowly lower your body by bending your elbows until your upper arms are parallel to the floor or a comfortable stretch is felt in your chest and shoulders. Inhale as you descend.
04
Engage your triceps and pectorals to push your body back up to the starting position, fully extending your elbows without locking them. Exhale as you push up.

Tips

To increase difficulty, elevate your feet on another chair or bench. To decrease difficulty, bend your knees and place your feet flat on the floor closer to your hips.
Keep your chest open and shoulders retracted throughout the movement to emphasize triceps and protect your shoulder joint. Avoid shrugging your shoulders towards your ears.
Control the eccentric (lowering) phase for at least 2-3 seconds to maximize muscle engagement and promote hypertrophy.
Maintain a slight forward lean of your torso to better target the chest, while keeping your torso more upright emphasizes the triceps.

Common mistakes

Flaring elbows out to the sides can strain your shoulders; instead, keep them pointing straight back to align with triceps activation.
Not going deep enough limits range of motion and muscle activation; lower until your upper arms are at least parallel to the floor for optimal benefit.
Shrugging your shoulders up to your ears puts unnecessary strain on your neck and upper traps; instead, keep your shoulders down and back away from your ears.

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Questions

What muscles does Dip on Floor with Chair work?

Dip on Floor with Chair primarily targets Pectoralis Major Sternal Head, Triceps Brachii. Secondary muscles include Deltoid Anterior, Latissimus Dorsi, Levator Scapulae.

Is Dip on Floor with Chair good for beginners?

Dip on Floor with Chair is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dip on Floor with Chair?

You need Body weight to perform Dip on Floor with Chair. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dip on Floor with Chair?

To increase difficulty, elevate your feet on another chair or bench. To decrease difficulty, bend your knees and place your feet flat on the floor closer to your hips. Keep your chest open and shoulders retracted throughout the movement to emphasize triceps and protect your shoulder joint. Avoid shrugging your shoulders towards your ears. Control the eccentric (lowering) phase for at least 2-3 seconds to maximize muscle engagement and promote hypertrophy. Maintain a slight forward lean of your torso to better target the chest, while keeping your torso more upright emphasizes the triceps.

What are common mistakes when doing Dip on Floor with Chair?

Flaring elbows out to the sides can strain your shoulders; instead, keep them pointing straight back to align with triceps activation. Not going deep enough limits range of motion and muscle activation; lower until your upper arms are at least parallel to the floor for optimal benefit. Shrugging your shoulders up to your ears puts unnecessary strain on your neck and upper traps; instead, keep your shoulders down and back away from your ears.