Chair Dip on Floor - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Chair Dip on Floor

Step by step instructions, muscle activation and variants for the Chair Dip on Floor.

EasyTricepsMiddle chest

About this exercise

The floor dip with chair is a beginner-friendly triceps exercise where you place your hands on the edge of a sturdy chair seat while your body remains close to the floor, shortening the dip range of motion compared to a full chair dip. This makes it accessible for those building initial triceps and pressing strength.

How to Perform

  • Place a sturdy chair on a non-slip surface and sit on the floor directly in front of it
  • Reach back and place your hands on the front edge of the chair seat, fingers pointing forward
  • Lift your hips off the floor so your weight is supported by your heels and your hands
  • Keep your elbows pointing backward and your back close to the chair
  • Bend your elbows to lower your hips toward the floor, stopping just before they touch
  • Press through your palms to straighten your arms and return to the starting position
  • Keep your core braced throughout the movement

Muscle Activation

Primary
TricepsMiddle chest
Secondary
Front shouldersTrapeziusMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the Chair Dip on Floor

The Chair Dip on Floor 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.

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