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.
Description
An exercise where you dip your body up and down using a chair for support while your legs are extended on the floor.
How to Do Dip on Floor with Chair
- 1Setup
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.
- 2Setup
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.
- 3
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.
- 4
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.
Variations
L-Sit on Floor
Master the L-Sit on Floor to build incredible core and upper body strength. This advanced isometric hold challenges your abs, hips, and triceps, enhancing
V-Sit on Floor
Elevate your core strength and balance with the V-Sit on Floor. This challenging bodyweight exercise forms a 'V' shape, balancing on your sit bones.
Related Exercises
Old School Reverse Extensions
Strengthen your lats and triceps with Old School Reverse Extensions. Lie prone on a bench, holding a barbell, and extend it behind you.
Dips between Chairs
Perform bodyweight dips using two sturdy chairs to build strength in your chest and triceps. Learn proper form for effective and safe execution.
Push-up Hand by Hand
Intensify your push-up with the Hand by Hand variation. Shift your hand placement between reps to challenge your chest, triceps, and shoulders more
Power Push Aways
A high-intensity exercise that targets your chest, triceps, and shoulders. It involves a push-up followed by a powerful push away from the floor.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Track Dip on Floor with Chair in your workouts
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