Chair Dips

01 Steps

1. 1 Sit on the edge of a sturdy chair, hands placed on the edge on each side of your hips, fingers forward.
2. 2 Slide your hips off the chair with knees bent at 90° and feet flat on the floor.
3. 3 Lower by bending your elbows to a 90° angle.
4. 4 Keep your back close to the chair throughout the movement.
5. 5 Push into the chair with your hands to rise back up, arms fully extended at the top.

02 Tips

• ✓ Extend your legs in front of you to increase difficulty.
• ✓ Keep your shoulders down and away from your ears during the entire movement.
• ✓ Use a surface that will not slide — brace the chair against a wall.

03 Common mistakes

• ✗ Going too low: do not exceed 90° at the elbows to protect your shoulders.
• ✗ Flaring elbows out: keep them pointing straight back.
• ✗ Drifting away from the chair: your back should brush the edge.

04 If you struggle

• → Keep your feet close to the chair with knees deeply bent to reduce the load.
• → Reduce the range of motion by only lowering halfway.
• → Do diamond push-ups as a triceps alternative.