Step by step instructions, muscle activation and variants for the Chair Dips.
A home-friendly bodyweight dip variation using two stable chairs as support surfaces, targeting the triceps and lower chest. It replicates the movement pattern of parallel-bar dips without requiring gym equipment, making it accessible for training anywhere.
The Chair Dips is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
