Dips between Chairs
Expert Advice
Keep your elbows close to your body to better engage your triceps and reduce the risk of shoulder injury.
How-to-do Steps
- Place two chairs facing away from each other, shoulder-width apart.
- Grip the tops of the chairs with your hands and hoist yourself up off the ground.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Dips between Chairs 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 Dips between Chairs work?
Dips between Chairs 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 Dips between Chairs?
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 Dips between Chairs suitable for beginners?
Dips between Chairs 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.
