Sitting Kickback On A Chair

Sitting Kickback On A Chair Exercise Description

Sitting Kickback on a Chair (often performed as a chair triceps dip) is a bodyweight push exercise that emphasizes elbow extension to target the triceps brachii on the back of the upper arm. You support your weight with your hands on a sturdy chair while your hips are just in front of the seat, lowering and pressing back up by bending and straightening the elbows. The shoulders stay set—scapula depressed and lightly retracted—to keep the upper arm stable as the triceps do the work. Secondary assistance can come from the anterior deltoid and chest, while the rotator cuff and scapular stabilizers help maintain shoulder position. Use a controlled range, typically to about a 90-degree elbow bend or a comfortable depth that keeps the shoulders from rolling forward.

Muscle Groups: Triceps
Target Muscles: Triceps Brachii - Long Head
Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
Stabilizing Muscles: Infraspinatus, Rhomboid Major, Subscapularis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Body Area: Upper Body
Body Parts: Arms, Upper Arms
Body Surface: Back
Body Symmetry: Bilateral
Equipment: Bodyweight, Chair
Exercise Patterns: Push
Exercise Type: Strength
Functional Grouping: Elbow Extensors
Joint Involvement: Single-joint
Muscle Location: Inner Tricep
Movement Direction: Vertical
Muscle Position: Posterior
Gender: Female

How To Do The Sitting Kickback On A Chair Exercise

‘- Place a sturdy, non-rolling chair against a wall. Sit on the front edge and set palms on the seat beside your hips, fingers pointing forward.
– Straighten your arms, slide your hips just off the edge, feet flat and knees bent, chest lifted. Set shoulders down and back; keep a neutral spine.
– Lower by bending your elbows straight back, keeping forearms close to vertical and elbows near your torso. Avoid shrugging or letting shoulders tip forward.
– Descend until elbows reach about 90 degrees—or a pain-free, controlled range—with chest open and scapula stable.
– Press through your palms to extend the elbows and return to the start, keeping ribs stacked and wrists aligned under shoulders.
– Finish by walking hips back onto the seat before standing. Avoid flaring elbows, sinking excessively low, or pushing primarily with the legs.

Sitting Kickback On A Chair Tips

‘- Place a sturdy, non-rolling chair firmly against a wall before starting.
– Set your palms on the seat right beside your hips with fingers pointing forward.
– Slide your hips just off the front edge so your weight is supported by your hands, with feet flat and knees bent.
– Keep your chest lifted, spine neutral, and shoulders set down and back throughout the movement.
– As you lower, bend your elbows straight back, keeping them close to your torso.
– Keep your forearms close to vertical as you descend.
– Avoid shrugging or letting your shoulders tip or roll forward; keep the chest open and scapula stable.
– Descend only to about a 90-degree elbow bend or a controlled, pain-free depth without sinking excessively low.
– Press through your palms to extend the elbows, keeping ribs stacked and wrists aligned under your shoulders.
– Finish by walking your hips back onto the seat before you stand up.

Sitting Kickback On A Chair Beginner Introduction

Sitting Kickback on a Chair is a simple bodyweight push exercise that uses a sturdy chair to challenge the back of the upper arms. It works mainly the triceps, with help from the chest and the front of the shoulders, while the smaller support muscles around the shoulder joint contribute to joint control. Because the movement centers on bending and straightening the elbows, it provides a focused way to build arm strength without extra equipment.

In this exercise, the hands support the body on the chair while the hips hover just in front of the seat. The body drops and rises as the elbows bend and extend, with the shoulder blades gently anchored down and slightly back so the upper arms act like stable pillars. The motion is usually taken to about a right angle at the elbows or a comfortable depth that allows the shoulders to stay steady and not tip forward. A smooth, steady pace and an emphasis on controlled range encourage the triceps to handle most of the effort rather than relying on the legs.