About this exercise
A bodyweight tricep dip performed using the edge of a chair or bench, with the knees bent to reduce the load and make the exercise accessible for beginners while still effectively targeting the triceps and lower chest.
Tricep Dip with Chair
Step by step instructions, muscle activation and variants for the Tricep Dip with Chair.
EasyTriceps
How to Perform
- Sit on the edge of a sturdy chair or bench and place your hands on the seat beside your hips, fingers pointing forward
- Slide your hips off the seat and position yourself in front of the chair with your knees bent and feet flat on the floor
- Straighten your arms to support your body weight above the floor
- Lower your body by bending your elbows until they reach approximately a 90-degree angle
- Press back up by extending your elbows to return to the starting position
- Keep your back close to the chair throughout the movement
- Avoid shrugging your shoulders; keep them pressed down and back
Muscle Activation
Primary
Triceps
Secondary
Front shouldersLower chest
About the Tricep Dip with Chair
The Tricep Dip with Chair 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.
