How to Do Chair Triceps Dips

Chair Triceps Dips is a triceps exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Triceps

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Chair Triceps Dips

  1. 01Place the palms on the edge of the chair seat with knuckles facing forward and legs extended in front.
  2. 02Shift the weight onto the palms and slide the glutes just off the chair edge.
  3. 03Lower the torso by bending the elbows until the upper arms are parallel to the floor.
  4. 04Press through the base of the hands to extend the elbows and return to the starting position.
  5. 05Inhale on the descent and exhale forcefully at the top of the extension.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Chair Triceps Dips

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Triceps Straightens the elbow to push weight away.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Avoid walking the feet too far away from the chair as this often leads to the hips drifting forward and rounding the shoulders.

Same coaching engine used inside the A90 app

05 / FAQ

Chair Triceps Dips questions

What muscles does Chair Triceps Dips work?

Chair Triceps Dips is catalogued as a triceps exercise in A90 Training Club, with the triceps as its primary muscle group.

How do you do Chair Triceps Dips correctly?

Place the palms on the edge of the chair seat with knuckles facing forward and legs extended in front. Shift the weight onto the palms and slide the glutes just off the chair edge. Lower the torso by bending the elbows until the upper arms are parallel to the floor. Press through the base of the hands to extend the elbows and return to the starting position. Inhale on the descent and exhale forcefully at the top of the extension.

What is the A90 coach tip for Chair Triceps Dips?

Avoid walking the feet too far away from the chair as this often leads to the hips drifting forward and rounding the shoulders.

Is Chair Triceps Dips suitable for beginners?

Chair Triceps Dips is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Chair Triceps Dips?

No. Chair Triceps Dips is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes chair triceps dips into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime