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Upper Arms · Body Weight
Chair Triceps Dips
Chair Triceps Dips is a beginner compound strength exercise that works the triceps (upper arms), with the shoulders and chest assisting. It needs only a chair. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Deltoids
- Chest · Pectoralis Major
How to do Chair Triceps Dips
- Sit on the edge of a chair with your hands placed next to your hips, gripping the edge of the chair.
- Extend your legs out in front of you with your heels on the floor and your legs straight.
- Slide your hips off the chair and lower your body by bending your elbows until they form a 90-degree angle.
- Push through your palms to extend your elbows and lift your body back up to the starting position. Repeat for the desired number of repetitions.
Form tips
- Keep your back close to the chair to maintain proper form and avoid straining your shoulders.
- Avoid locking your elbows at the top of the movement to keep tension on your triceps.
- Ensure your shoulders remain down and away from your ears to avoid unnecessary strain.
Chair Triceps Dips alternatives
More triceps exercises
Chair Triceps Dips FAQ
What muscles does Chair Triceps Dips work?
Chair Triceps Dips mainly works the triceps in the upper arms (Triceps Brachii). The shoulders and chest work as secondary muscles.
What equipment do you need for Chair Triceps Dips?
You need only a chair.
How many sets and reps of Chair Triceps Dips should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Chair Triceps Dips good for beginners?
Yes. Chair Triceps Dips is rated beginner, so it's a sound choice while you learn to train the triceps.
How many calories does Chair Triceps Dips burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Chair Triceps Dips?
Other exercises for the triceps include Triceps Dip Machine, Barbell Seated Overhead Triceps Press, Barbell Lying Triceps Extension and Cable Triceps Push Down Ez Bar.
For developers
Use Chair Triceps Dips in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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