Dip on Floor with Chair
Expert Advice
Keep your elbows pointing straight back and avoid flaring them out to maximize triceps engagement.
How-to-do Steps
- Sit on the edge of a chair with your hands placed next to your hips, fingers pointing forward.
- Move your hips off the chair, supporting your body weight with your arms.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Push through your palms to extend your elbows and lift your body back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Dip on Floor with Chair primarily targets the Chest, Triceps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest40%
Triceps30%
Secondary
Shoulders15%
Lats10%
Traps5%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dip on Floor with Chair work?
Dip on Floor with Chair primarily targets the Chest, Triceps. Secondary muscles involved include Shoulders, Lats, Traps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Dip on Floor with Chair?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dip on Floor with Chair suitable for beginners?
Dip on Floor with Chair is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
