Dip on Floor with Chair
- Músculo objetivo
- Pectoralis Major Sternal Head, Triceps Brachii
- Músculos sinergistas
- Deltoid Anterior, Latissimus Dorsi, Levator Scapulae
- Equipamiento
- Body weight
- Parte del cuerpo
- Chest, Upper Arms
- Tipo
- Strength
The dip on floor with chair is a body-weight pushing exercise that targets the chest (pectoralis major, sternal head) and the triceps, with the front deltoids, lats, and levator scapulae assisting. With your hands on a chair behind you and your feet on the floor, it's an accessible bench-dip variation you can do at home to build pressing strength.
Cómo hacer el Dip on Floor with Chair
- 1Sit on the front edge of a sturdy chair and place your hands on the edge beside your hips, fingers pointing forward toward your feet.
- 2Slide your hips off the chair so your weight is supported on your hands, keeping your arms fully extended.
- 3Walk your feet forward and rest your heels on the floor with your legs straight or knees slightly bent.
- 4Keep your chest up, shoulders down away from your ears, and your hips close to the chair.
- 5Bend your elbows to lower your body straight down until your upper arms are roughly parallel to the floor, keeping your elbows pointing back rather than flaring out.
- 6Pause briefly when you feel a stretch across your chest and triceps, without letting your shoulders shrug up.
- 7Press through your palms to push your body back up until your arms are fully extended again.
- 8Complete your reps, then plant your feet and sit back onto the chair to finish.
Consejos de técnica
- Keep your shoulder blades pulled down and back throughout the set to protect your shoulders and keep tension on the chest and triceps.
- Lower under control to a depth where your upper arms are about parallel to the floor — going deeper than your shoulders comfortably allow adds strain without benefit.
- Make the exercise harder by walking your feet further out or resting them on a second raised surface, and easier by bending your knees and bringing your feet closer in.
- Use a chair that won't slide or tip; brace it against a wall if needed for stability.
Errores comunes
- Letting the shoulders shrug up toward the ears, which shifts load off the chest and triceps and stresses the shoulder joint.
- Sinking too deep so the shoulders drop well below the elbows, which overstretches the shoulder capsule and risks irritation.
- Drifting the hips forward away from the chair, which turns it into a partial rep and reduces the work on the target muscles.
- Flaring the elbows wide out to the sides instead of keeping them tracking back, which adds shoulder strain and weakens the press.
Preguntas frecuentes
What muscles does the dip on floor with chair work?
It primarily works the chest (pectoralis major, sternal head) and the triceps, with the front deltoids, lats, and levator scapulae assisting as synergists.
Is the dip on floor with chair good for beginners?
Yes. Because your feet stay on the floor, you control how much body weight you lift — bend your knees and keep your feet close in to start, then straighten your legs as you get stronger.
How deep should I lower on a chair dip?
Lower until your upper arms are roughly parallel to the floor, where you feel a stretch across the chest and triceps. Avoid dropping your shoulders well below your elbows, which strains the shoulders.
How many sets and reps should I do?
For most people, 3 sets of 8–15 reps works well. Since it's body weight, chase higher reps or harder foot positions once a set becomes easy rather than adding load.
