How to Do Dips Between Chairs

Dips Between Chairs 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 Dips Between Chairs

  1. 01Place two sturdy chairs hip-width apart and place one hand on the seat of each chair.
  2. 02Extend the legs out in front and support the body weight on the palms with elbows locked.
  3. 03Lower the hips toward the floor by bending the elbows to 90 degrees, keeping the back close to the chairs.
  4. 04Press firmly through the palms to extend the arms and return to the starting position.
  5. 05Exhale on the way up and inhale during the descent.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dips Between Chairs

Primary Stabiliser Inactive

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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

If the shoulders roll forward, lift the chest and pinch the shoulder blades together to protect the glenohumeral joint.

Same coaching engine used inside the A90 app

05 / FAQ

Dips Between Chairs questions

What muscles does Dips Between Chairs work?

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

How do you do Dips Between Chairs correctly?

Place two sturdy chairs hip-width apart and place one hand on the seat of each chair. Extend the legs out in front and support the body weight on the palms with elbows locked. Lower the hips toward the floor by bending the elbows to 90 degrees, keeping the back close to the chairs. Press firmly through the palms to extend the arms and return to the starting position. Exhale on the way up and inhale during the descent.

What is the A90 coach tip for Dips Between Chairs?

If the shoulders roll forward, lift the chest and pinch the shoulder blades together to protect the glenohumeral joint.

Is Dips Between Chairs suitable for beginners?

Dips Between Chairs is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Dips Between Chairs?

No. Dips Between Chairs 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 dips between chairs into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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