Dips Between Chairs
Description
Dips between chairs is a bodyweight dip performed using two sturdy chairs placed parallel to each other. You grip the chair seats or backs and dip between them, replicating the parallel-bar dip at home. It builds the triceps, chest, and shoulders without a gym or dip station.
Muscle Group
Equipment Required
Dips Between Chairs Instructions
- Place two sturdy, heavy chairs (or other solid surfaces) parallel to each other, slightly wider than shoulder-width apart.
- Grip the edges of the chairs firmly. Lift your body so your arms are locked out and your feet are off the floor.
- Cross your ankles behind you. Brace your core.
- Keep your torso upright for tricep emphasis. Tuck your elbows close to your sides.
- Lower your body by bending at the elbows until your upper arms are roughly parallel to the floor.
- Do not go deeper to protect the shoulders, especially on unstable chairs.
- Press back up to lockout. Squeeze your triceps at the top.
- Repeat for the desired number of reps. Ensure the chairs are stable — safety first.
Dips Between Chairs Form & Visual
Dips Between Chairs Benefits
- Replicates parallel-bar dips at home
- Builds the triceps, chest, and shoulders with bodyweight
- No gym or dip station required
- Easy to scale by adding a backpack with weight
- Builds upper-body pressing strength
- Useful when traveling or training at home
Dips Between Chairs Muscles Worked
- Triceps brachii
- Pectoralis major (sternal head)
- Anterior deltoid
- Core (stabilizer)
Dips Between Chairs Variations & Alternatives
- Tricep Dip (parallel bars)
- Weighted Bench Dip
- Assisted Tricep Dip
- Bench Dip (feet on floor)
- Ring Dip
- Korean Dips
