Sitting Dip And Leg Raise On A Chair
Sitting Dip And Leg Raise On A Chair Exercise Description
This bodyweight move blends a chair dip with a seated leg raise to train the upper-body push pattern and trunk control using minimal equipment. Primary work comes from the triceps brachii and pectoralis major, with assistance from the anterior deltoids; the scapular stabilizers help keep the shoulders depressed and steady. The leg raise adds hip flexor demand (iliopsoas, rectus femoris) and engages the anterior core to limit lumbar extension. The goal is smooth, controlled motion—lower to a comfortable depth with the shoulders set, then lift the legs without leaning back or swinging. Keep a neutral neck, wrists aligned under the shoulders when viewed from the side, and elbows tracking mostly backward to protect the shoulder. A sturdy, non‑rolling chair is essential for stability and safe hand placement.
- Muscle Groups: Chest, Pecs, Triceps
- Target Muscles: Pectoralis Major - Sternal Head, Triceps Brachii - Lateral Head
- Assisting Muscles: Deltoid - Anterior, Iliacus, Psoas Major, Rectus Femoris
- Stabilizing Muscles: External Obliques, Rectus Abdominis, Serratus Anterior, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Chest, Upper Arms
- Body Surface: Back, Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight, Chair
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors, Horizontal Shoulder Adduction
- Joint Involvement: Multi-joint
- Muscle Location: Mid Chest, Outer Tricep
- Movement Direction: Vertical
- Muscle Position: Anterior, Posterior
- Gender: Male
How To Do The Sitting Dip And Leg Raise On A Chair Exercise
‘- Place a sturdy chair against a wall. Sit on the front edge and grasp the seat beside your hips, fingers forward.
– Set shoulders down and slightly back (scapular depression/retraction). Brace lightly through the abdomen.
– Step feet forward with heels on the floor; knees bent is easiest. Align wrists roughly under shoulders.
– Slide hips off the seat, keeping the torso tall and ribcage stacked over the pelvis.
– Lower by bending the elbows straight back, forearms near vertical. Stop when upper arms are about parallel to the floor or shoulders align with elbows.
– Press through the palms to extend the elbows without hyperextending. Avoid shrugging; keep chest open.
– At the top, maintain upright torso. Posteriorly tilt the pelvis slightly and lift both feet a few inches by flexing at the hips (knees bent or legs straight).
– Hold briefly without swinging or leaning back, then lower the feet with control.
– Repeat the sequence: controlled dip, strong press, then precise leg raise.
– Keep elbows close to the trunk, wrists neutral, and movement pain-free. Reduce depth or adjust hand width if you feel shoulder pinching.
Sitting Dip And Leg Raise On A Chair Tips
‘- Place a sturdy, non-rolling chair against a wall before starting to ensure stable hand support.
– Sit on the front edge of the chair and grasp the seat beside your hips with fingers pointing forward.
– Set shoulders down and slightly back and keep them from shrugging throughout the movement.
– Align wrists roughly under the shoulders with forearms near vertical as you lower.
– Keep the torso tall with the ribcage stacked over the pelvis and maintain an upright posture during both the dip and the leg raise.
– Lower only to a comfortable depth, stopping when upper arms are about parallel to the floor or shoulders align with elbows, keeping the movement pain-free.
– Keep elbows close to the trunk, bending them straight back and pressing through the palms to extend without hyperextending.
– Lightly brace through the abdomen and use a slight posterior pelvic tilt as you lift both feet a few inches by flexing at the hips.
– During the leg raise, avoid swinging the legs or leaning back, and lower the feet with control after the brief hold.
– If you feel shoulder pinching, reduce dip depth or adjust hand width.
Sitting Dip And Leg Raise On A Chair Beginner Introduction
chair dip with a seated leg raise is a bodyweight combo exercise that uses a simple household chair to challenge both upper-body pushing strength and core control. The hands press into the edge of the seat while the body lowers and rises in a dip-style motion, so the triceps and chest do most of the work, with help from the front of the shoulders and the muscles that steady the shoulder blades. Because the hips then lift the feet from the floor, the front of the hips and thighs and the abs also play a key role.
The movement links a controlled dip with a brief, precise leg lift, all while the torso stays tall rather than tipping backward or rocking. This makes it as much about coordination and posture as about strength. A firm, non-sliding chair set against something solid keeps the base secure so attention can stay on smooth, pain-free motion and steady alignment of neck, wrists, and elbows throughout the sequence.