Dip On Floor With Chair

Muscles worked

Setup

1. Sit on the floor with your back facing a stable chair or bench.
2. Place your palms on the edge of the seat, shoulder-width apart, with fingers facing forward.
3. Bend your knees at a 90-degree angle and place your feet flat on the floor.
4. Lift your glutes slightly off the floor to reach the starting position with arms fully extended.

How to do it

1. Inhale as you slowly lower your hips toward the floor by bending your elbows until they reach approximately a 90-degree angle.
2. Keep your back close to the chair throughout the descent to maintain vertical alignment.
3. Exhale as you push through your palms to straighten your arms and return to the starting position.
4. Maintain a controlled tempo, taking two seconds to lower and two seconds to rise.

Form checklist

• Keep your elbows pointing directly backward rather than flaring out to the sides.
• Maintain a proud chest and keep your shoulders pulled down away from your ears.
• Ensure your back stays within an inch of the chair edge throughout the movement.
• Avoid locking your elbows aggressively at the top to maintain tension on the muscles.

Pro tips

• Focus on the mind-muscle connection by consciously squeezing your triceps at the top of the rep.
• Drive through the heels of your palms to maximize pectoral and tricep engagement.

Make it harder

• Straighten your legs out in front of you with only your heels touching the floor to increase the load on your arms.
• Elevate your feet on a second chair or a small stool to shift more body weight onto the upper body.

Frequently asked

What muscles does the dip on floor with chair work?

The dip on floor with chair primarily targets the triceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dip on floor with chair?

The dip on floor with chair requires no equipment — just your body weight.

Is the dip on floor with chair good for beginners?

Yes. The dip on floor with chair is a beginner-friendly movement and a strong foundation to build on.

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