Tricep Dips on Chair

Tricep dips on a chair are a simple but very effective exercise for strengthening the triceps, shoulders and chest. The exercise uses body weight to isolate the triceps, while requiring minimal equipment, making it perfect for home workouts. All you need is a stable chair or bench.

Correct form and technique

How to perform tricep dips on a chair with the correct technique:

  1. Place your hands on the edge of a stable chair with your fingers pointing forward, and place your feet in front of you with your legs extended.
  2. Keeping your hips close to the chair, lower your body by bending your elbows until your upper arms are parallel to the floor.
  3. Push yourself back up by straightening your elbows, and repeat the movement.
  4. Keep your eyes forward and your core tight to maintain good balance and technique throughout the movement.

Be careful not to use your legs to assist the movement - keep the focus on the triceps.

Common errors

Avoid these common mistakes during chair tricep dips:

  • Overstretched shoulders: Make sure your shoulders don't lift towards your ears. Keep your shoulders down and bend only at your elbows to properly activate your triceps.
  • Oblique spine: Keep your back straight and avoid leaning your body too far forward, as this can reduce the activation of the triceps and strain the shoulders.
  • Using legs for too much support: If your legs help the movement too much, the triceps will be less activated. For best results, use your arms to lift your body.

Modifications and variations

Here are some ways you can adapt tricep dips to your level:

  • Beginners: Bend your knees to shorten the distance between your feet and the chair. This reduces the strain on the arms and makes the exercise easier.
  • Advanced: Place your feet on another chair or bench to increase the resistance. You can also add a weight plate to your hips to make the exercise more challenging.

Number of repetitions and sets

Perform 10-15 repetitions in 3 sets , with short breaks between sets. Gradually increase the number of repetitions and watch as you get stronger.

Breathing technique

Breathe in when you lower your body down, and breathe out when you push yourself back up. This helps you stay in control and maintain proper form throughout the movement.

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