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Chair Dip Progressions

Muscles worked

  • Lower Chest
  • Front Shoulder
  • Tricep
  • Upper Chest

Equipment

Chairs
Chairs

Form Cues

  • Use 2 stable chairs that can support your weight

  • Perform them with extra control to avoid slipping

  • Go rather slow

  • Perform everything else as explained in the progressions

Progressions

  1. 01

    Chair Bench Dips

    • Choose 2 stable chairs of similar height

    • Position yourself between both chais, facing away from the chairs wiht the chairs right behind you

    • Get into a support position, keep your elbows close to your body and depress your shoulders

    • Keep your feet in front of you to assist you

    • Lower your hip down between the chairs

    • Pause for a second at the bottom

    • Push up by engaging chest, front shoulder and tricep

    • Keep your core engaged throughout the movement

    • Avoid pushing the hip forward

    • Don't shrug the shoulders to the ears

  2. 02

    Leg-Assisted Chair Dips

    • Choose 2 stable chairs of similar height

    • Place your hands shoulder-width apart on top of the seats of the 2 chairs

    • Place your feet on the floor behind you to support you the whole time

    • Lower your body until your arms form a 90-degree angle or more without going into shoulder pain

    • Pause for a second at the bottom

    • Keep your core engaged throughout the movement

    • Avoid overextending your elbows or overarching the back

    • Don't shrug the shoulders to the ears

  3. 03

    Negative Chair Dips

    • Choose 2 stable chairs of similar height

    • Place your hands shoulder-width apart on top of the backrest of the 2 chairs

    • Lower your body until your arms form a 90-degree angle or deeper without going into shoulder pain

    • Pause for a second at the bottom

    • Use your feet to step back up in the starting position

    • Keep your core engaged throughout the movement

    • Avoid overextending your elbows or overarching the back

    • Don't shrug the shoulders to the ears

  4. 04

    Chair Dips

    • Choose 2 stable chairs of similar height

    • Place your hands shoulder-width apart on top of the backrest of the 2 chairs

    • Get into a support position, keep your elbows close to your body and depress your shoulders

    • Lower your body until your arms form a 90-degree angle or deeper without going into shoulder pain

    • Pause for a second at the bottom

    • Push up by engaging chest, front shoulder and tricep

    • Keep your core engaged throughout the movement

    • Avoid overextending your elbows or overarching the back

    • Don't shrug the shoulders to the ears

  5. 05

    Forward Chair Dips

    • Choose 2 stable chairs of similar height

    • Place your hands shoulder-width apart on top of the seats of the 2 chairs

    • Lean forward and tuck your knees in so that your feet are not touching the floor

    • Lower your body until your arms form a 90-degree angle or more without going into shoulder pain

    • The whole time maintain the forward lean and keep the knees tucked in

    • Pause for a second at the bottom

    • Keep your core engaged throughout the movement

    • Avoid overextending your elbows or overarching the back

    • Don’t shrug the shoulders to the ears

    • Do not allow the legs to touch the floor and don't lose the lean

Common mistakes

Built into a program made for you

Every exercise here adapts to your goals, equipment and schedule inside the app.