Dips between Chairs
- Target muscle
- Pectoralis Major Sternal Head, Triceps Brachii
- Synergist muscles
- Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head
- Equipment
- Body weight
- Body part
- Chest, Upper Arms
- Type
- Strength
Dips between chairs are a bodyweight pushing exercise that primarily works the lower chest (pectoralis major, sternal head) and triceps brachii, with help from the front deltoids, lats, and upper chest. Performed with your hands on two sturdy chair seats and your feet on the floor or a third chair, they're an accessible way to train pressing strength at home without equipment.
How to do the Dips between Chairs
- 1Place two sturdy chairs facing each other, slightly wider than shoulder-width apart, and check that both are stable and won't slide.
- 2Grip the front edge of each chair seat with your hands and support your bodyweight on straight arms, keeping your shoulders down and away from your ears.
- 3Extend your legs out in front of you with your heels on the floor, or rest your feet on a third chair to increase the difficulty.
- 4Brace your core and lean your torso slightly forward to bias the chest, keeping your shoulder blades pulled down and back.
- 5Bend your elbows and lower your body under control until your upper arms are roughly parallel to the floor or you feel a stretch across your chest.
- 6Keep your elbows tracking back at about a 45° angle to your torso rather than flaring straight out.
- 7Press through your palms to drive your body back up until your arms are fully extended.
- 8Complete your reps, then lower your feet and step away from the chairs with control.
Form tips
- Lean your chest forward to emphasize the lower pecs; staying upright shifts more of the work onto the triceps.
- Lower under control and pause briefly at the bottom to keep tension on the muscles instead of bouncing out of the stretch.
- Keep your shoulders depressed and your chest proud throughout to protect the shoulder joint.
- Test that both chairs are heavy and stable before loading them — use solid chairs against a wall if they tend to tip or slide.
- If full dips are too hard, keep your feet flat and bent to share the load, then progress toward straight legs.
Common mistakes
- Using lightweight or unstable chairs that can tip or slide, which risks a fall and injury — always confirm they're solid first.
- Shrugging the shoulders up toward the ears at the bottom, which stresses the shoulder joint and reduces chest engagement.
- Flaring the elbows straight out to the sides, placing excessive strain on the shoulders instead of loading the chest and triceps.
- Cutting the range of motion short by not lowering enough, which limits the chest stretch and strength gains.
- Letting the hips sag or the lower back overarch, which breaks the brace and shifts load off the target muscles.
Frequently asked questions
What muscles do dips between chairs work?
They primarily work the lower chest (pectoralis major, sternal head) and triceps brachii, with the front deltoids, lats, and upper chest assisting as synergists.
Are dips between chairs safe to do at home?
Yes, as long as both chairs are heavy, stable, and won't slide. Test them with your bodyweight before each set, and push them against a wall if they tend to tip.
How do I make dips between chairs harder or easier?
Rest your feet on a third chair to make them harder, or keep your knees bent with your feet flat on the floor to make them easier.
How do I target my chest instead of my triceps?
Lean your torso forward and let your elbows travel back; staying upright with elbows tucked shifts more of the work onto the triceps.
How many sets and reps should I do?
For most lifters, 3–4 sets of 8–15 reps works well. If you can't reach 8, regress the movement; if 15 feels easy, elevate your feet or add resistance.
