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.

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

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Description

A bodyweight exercise where you lower your body between two sturdy chairs and then push back up.

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How to do Dips between Chairs

01
Setup
Place two sturdy chairs parallel to each other, slightly wider than shoulder-width apart, ensuring they are stable and won't tip.
02
Setup
Stand between the chairs and grip the front edge of each seat with your palms facing inward, fingers wrapped securely around the edge.
03
Setup
Carefully lift your feet off the floor, supporting your entire body weight with your arms, keeping your elbows slightly bent and shoulders depressed.
04
Inhale as you slowly lower your body by bending your elbows, allowing your torso to descend until your upper arms are parallel to the floor or a comfortable stretch is felt in your chest.
05
Exhale and powerfully push through your palms to extend your elbows and raise your body back to the starting position, focusing on squeezing your triceps and chest.
06
Ensure your shoulders remain depressed and retracted throughout the movement, avoiding shrugging towards your ears at the top.

Tips

Control the descent: Lower your body slowly and with control (2-3 seconds) to maximize muscle engagement and prevent injury, rather than dropping quickly.
Maintain an upright posture: Keep your chest up and shoulders back to effectively target the chest and triceps, avoiding an excessive forward lean that shifts focus to the anterior deltoids.
Adjust chair width: Experiment with the distance between the chairs to find a width that allows for a full range of motion without discomfort in your shoulders or wrists.
Engage your core: Brace your abdominal muscles throughout the exercise to stabilize your torso and prevent swinging or instability, ensuring a more controlled movement.

Common mistakes

Flaring elbows excessively puts undue stress on the shoulder joints; keep your elbows tucked closer to your body (about 45 degrees from your torso) to protect your shoulders and better engage your triceps.
Not lowering deep enough limits the range of motion and muscle activation; aim for at least 90 degrees at the elbow or until a comfortable stretch in the chest is felt to maximize the exercise's benefits.
Shrugging shoulders during the push phase reduces triceps and chest activation and can strain the neck; actively depress your shoulders away from your ears throughout the entire movement.

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Questions

What muscles does Dips between Chairs work?

Dips between Chairs primarily targets Pectoralis Major Sternal Head, Triceps Brachii. Secondary muscles include Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head.

Is Dips between Chairs good for beginners?

Dips between Chairs 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 Dips between Chairs?

You need Body weight to perform Dips between Chairs. 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 Dips between Chairs?

Control the descent: Lower your body slowly and with control (2-3 seconds) to maximize muscle engagement and prevent injury, rather than dropping quickly. Maintain an upright posture: Keep your chest up and shoulders back to effectively target the chest and triceps, avoiding an excessive forward lean that shifts focus to the anterior deltoids. Adjust chair width: Experiment with the distance between the chairs to find a width that allows for a full range of motion without discomfort in your shoulders or wrists. Engage your core: Brace your abdominal muscles throughout the exercise to stabilize your torso and prevent swinging or instability, ensuring a more controlled movement.

What are common mistakes when doing Dips between Chairs?

Flaring elbows excessively puts undue stress on the shoulder joints; keep your elbows tucked closer to your body (about 45 degrees from your torso) to protect your shoulders and better engage your triceps. Not lowering deep enough limits the range of motion and muscle activation; aim for at least 90 degrees at the elbow or until a comfortable stretch in the chest is felt to maximize the exercise's benefits. Shrugging shoulders during the push phase reduces triceps and chest activation and can strain the neck; actively depress your shoulders away from your ears throughout the entire movement.