Dips Between Chairs
Dips Between Chairs Exercise Description
Dips between Chairs is a bodyweight pressing exercise that emphasizes the triceps while also engaging the pectoralis major and anterior deltoids. You support your body with straight arms behind the torso and lower by flexing the elbows, then press back up, keeping a neutral spine and controlled shoulder position. Because the hands are behind the body, the shoulders move into extension; limit the depth to a comfortable range to reduce anterior shoulder stress. Scapular depression (shoulders “down”) and mild retraction help keep the shoulder complex stable throughout the movement. Forearms should stay close to vertical with elbows tracking near the ribcage to maintain joint alignment and emphasize elbow extension. This variation can be performed at home with sturdy, non‑slip chairs and careful setup.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Triceps Brachii - Long Head
- Stabilizing Muscles: Latissimus Dorsi, Rhomboid Major, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle 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: Outer Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Dips Between Chairs Exercise
‘- Place two sturdy, non‑rolling chairs parallel and shoulder‑width apart; ensure they won’t slide.
– Sit between them and place hands on the front edges of the seats, fingers forward or slightly outward; wrists neutral.
– Walk your heels forward and slide hips just in front of the chair edges so your torso stays close to the seats.
– Set posture: chest up, head neutral, ribs stacked; draw shoulder blades down and slightly back (scapular depression/retraction).
– Begin with elbows straight but not locked; forearms vertical under the hands.
– Lower under control by bending the elbows, keeping them close to your sides; avoid shrugging.
– Stop when upper arms are about parallel to the floor or shoulders are roughly level with elbows; avoid dropping deeper.
– Press through your palms to extend the elbows and return to the start while maintaining shoulder blades “down.”
– Keep core engaged, feet quiet, and avoid letting the shoulders roll forward or the low back arch.
– To finish, step back onto the seat before standing to exit safely.
Dips Between Chairs Tips
‘- Use two sturdy, non‑rolling, non‑slip chairs placed parallel at about shoulder‑width and ensure they won’t slide.
– Place your hands on the front edges of the seats with fingers forward or slightly outward and wrists neutral.
– Slide your hips just in front of the chair edges so your torso stays close to the seats.
– Before lowering, set posture with chest up, head neutral, and ribs stacked.
– Draw your shoulder blades down and slightly back and maintain this depression/retraction; avoid shrugging.
– Keep your elbows close to your ribcage with forearms as vertical as possible throughout the movement.
– Lower under control and stop when your upper arms are about parallel to the floor or shoulders roughly level with elbows; avoid dropping deeper than is comfortable.
– Maintain a neutral spine with core engaged, preventing the shoulders from rolling forward or the low back from arching.
– Press through your palms to extend the elbows and return to the start while keeping the shoulder blades “down” and feet quiet.
Dips Between Chairs Beginner Introduction
Dips between Chairs is a bodyweight pressing movement performed between two stable chairs, often in a home setting. The hands rest behind the body on the chair seats, and the motion centers on bending and straightening the elbows so the body lowers and rises in a controlled arc. This setup strongly targets the triceps, with additional effort from the chest and the front of the shoulders.
Because the hands sit behind the torso, the shoulders move slightly backward during the exercise, placing them in a stretched position. The movement typically stays within a comfortable depth so the front of the shoulders is not overly stressed. Throughout the action, the shoulder blades naturally glide slightly downward and inward, giving the upper body a steady base, while the forearms remain mostly upright and close to the ribs to emphasize elbow extension. The exercise highlights smooth, deliberate motion, steady alignment through the spine, and a stable shoulder position, all using simple household furniture rather than gym equipment.