Dips Between Chairs

Muscles worked

Setup

1. Place two sturdy, stable chairs parallel to each other, slightly wider than shoulder-width apart.
2. Position yourself between the chairs and place your palms firmly on the center of the seats (or the tops of the backrests if they are flat and stable).
3. Extend your arms fully to support your weight, crossing your ankles behind you or extending your legs forward with heels on the floor for support.
4. Depress your shoulder blades, pulling them down away from your ears to create a stable base.

How to do it

1. Inhale and slowly lower your body by bending your elbows, keeping them tucked close to your sides rather than flaring out.
2. Continue the descent until your shoulders are slightly below your elbows or you feel a comfortable stretch in the chest.
3. Exhale and drive through your palms to push your body back up to the starting position.
4. Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second pause, 2 seconds up), fully locking out the elbows at the top.

Form checklist

• Ensure the chairs are weighted or braced against a wall to prevent them from tipping outward.
• Keep your chest 'proud' and avoid letting your shoulders cave forward during the descent.
• Maintain a neutral neck position by looking at a point on the floor a few feet in front of you.
• Keep your core engaged to prevent your hips from swinging or your lower back from arching excessively.

Pro tips

• To emphasize the chest, lean your torso slightly forward; to isolate the triceps, keep your torso as vertical as possible.
• Focus on 'pushing the chairs away' from you at the top of the movement to maximize serratus anterior and lower trap engagement.

Make it harder

• Elevate your feet on a third chair or a stool in front of you to increase the load on your upper body.
• Slow down the eccentric (lowering) phase to 4-5 seconds to increase time under tension.

Frequently asked

What muscles does the dips between chairs work?

The dips between chairs primarily targets the triceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dips between chairs?

The dips between chairs requires no equipment — just your body weight.

Is the dips between chairs good for beginners?

The dips between chairs is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• Barbell Incline Close Grip Bench PressIntermediate · triceps