Chair Dips - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Chair Dips

Step by step instructions, muscle activation and variants for the Chair Dips.

EasyTricepsMiddle chest

About this exercise

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.

How to Perform

  • Place two sturdy chairs facing each other with enough space to lower your body between them
  • Grip the back of each chair firmly and support your body weight on straight arms
  • Keep your feet together in front of you with legs slightly extended
  • Lower your body by bending the elbows until your upper arms are roughly parallel to the floor
  • Press back up to the starting position by straightening the arms fully
  • Keep your torso slightly forward to emphasize the chest, or upright to emphasize the triceps
  • Avoid letting the chairs wobble — ensure they are stable before beginning

Muscle Activation

Primary
TricepsMiddle chest
Secondary
Front shouldersUpper chestTrapeziusMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the Chair Dips

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.

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