How to do a chair dip
Hands on the edge behind you, feet out, hips just off.
- Bend your elbows straight back and lower your hips.
- Stop when your upper arms are level.
- Press back up to straight arms.
What it works
You should feel it in your triceps. Strength move, medium level, for the arms and chest.
- Coach's cue
- Elbows back, shoulders down
- In a Medium session
- 3 × 10
- Equipment
- A chair or bench
- Level
- Medium
- Type
- Strength
- Works
- arms, chest
Moves like this
Push-upMedium · no gearIncline push-upEasy · a chair, bench or step or boxWall chest passMedium · medicine ball, a wallOne-arm rowMedium · dumbbells, kettlebell, jug or backpackDumbbell bench pressMedium · dumbbells, benchFloor pressMedium · dumbbells or kettlebellOverhead pressMedium · dumbbells, barbell or kettlebellLat pulldownMedium · pulley machineRenegade rowHard · dumbbells or kettlebellWall push-upEasy · a wallKnee push-upEasy · no gearDiamond push-upHard · no gearPike push-upHard · no gearBench pressHard · barbell, benchArnold pressMedium · dumbbellsBand chest pressEasy · bandsCable flyMedium · pulley machineOverhead triceps extensionMedium · dumbbells, kettlebell or bandsTriceps pushdownEasy · pulley machine or bandsPull-upHard · pull-up barChin-upHard · pull-up barSlow pull-up lowerMedium · pull-up barBarbell rowHard · barbellBand rowEasy · bandsBiceps curlEasy · dumbbells, kettlebell, bands, barbell, jug or pulley machineHammer curlMedium · dumbbellsBall push-upHard · stability ballStrap rowEasy · suspension strapsStrap push-upMedium · suspension strapsStrap curlMedium · suspension straps
In the app, every session fits your time, your gear and your level.
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