Dip On Floor With Chair
Dip On Floor With Chair Exercise Description
The Dip on Floor with Chair is a body-weight pressing exercise that emphasizes the triceps while also engaging the chest (pectoralis major) and the front of the shoulders (anterior deltoids). It uses shoulder extension and elbow flexion/extension, so sound shoulder positioning is essential for comfort and control. Keeping the torso close to the chair and the forearms vertical helps direct load to the triceps and reduces unwanted stress on the anterior shoulder. Scapular stabilizers (lower trapezius, rhomboids, and serratus anterior) assist by keeping the shoulder blades set as you move. Use a sturdy, non‑rolling chair and a comfortable, controlled range of motion—lower only as far as you can maintain neutral spine, shoulders down, and elbows tracking back.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Long Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Triceps Brachii - Lateral Head
- Stabilizing Muscles: Rhomboid Major, Rhomboid Minor, Serratus Anterior, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Inner Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Dip On Floor With Chair Exercise
‘- Place a sturdy chair against a wall. Sit on the edge, hands on the seat beside your hips, fingers pointing forward, shoulder-width apart.
– Walk your feet forward with knees bent and heels on the floor. Slide your hips just off the edge; keep your torso close to the chair.
– Set your shoulders: depress and lightly retract the scapulae; keep chest lifted and spine neutral.
– Inhale. Bend your elbows straight back, keeping forearms vertical and elbows close to your sides as you lower.
– Stop when upper arms are roughly parallel to the floor—or earlier if shoulders begin to roll forward.
– Exhale. Press through your palms to extend the elbows and return to the start, avoiding a hard lockout.
– Keep head neutral, ribs stacked, and hips close to the chair throughout; avoid shrugging or flaring the elbows.
– To finish, bend your knees and carefully sit back onto the chair before standing.
Dip On Floor With Chair Tips
‘- Place a sturdy, non‑rolling chair against a wall before starting.
– Set your hands on the seat beside your hips, fingers pointing forward, about shoulder-width apart.
– Keep your torso and hips close to the chair throughout the movement.
– Depress and lightly retract your shoulder blades to keep your shoulders down and stable.
– Maintain a neutral spine with chest lifted, ribs stacked, and head in line with your body.
– Bend your elbows straight back, keeping them close to your sides as you lower.
– Keep your forearms as vertical as possible to direct load to the triceps.
– Lower only until your upper arms are roughly parallel to the floor, or stop earlier if your shoulders begin to roll forward.
– Press through your palms to extend your elbows without snapping into a hard lockout.
– To finish, bend your knees and carefully sit back onto the chair before standing.
Dip On Floor With Chair Beginner Introduction
The Dip on Floor with Chair is a bodyweight push movement centered on the back of the arms, while also involving the chest and the front of the shoulders. It is performed with the hands on a stable chair and the feet on the floor, so the body lowers and lifts using arm strength rather than leg drive. The motion hinges mainly at the shoulders and elbows, giving a strong emphasis to the triceps as they work to straighten the arms against body weight.
This exercise highlights control around the shoulder joint and shoulder blades. The upper back muscles contribute by holding the shoulder blades steady so the arms can move smoothly beneath them. Keeping the body close to the chair and the forearms more upright encourages the load to stay on the arms instead of straining the front of the shoulders. A steady, comfortable depth is key, with the spine in its natural curve and the shoulders relaxed away from the ears, so the movement feels supported and controlled throughout.