Male model ex_WYNUWS

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Upper Arms · Body Weight

Dip on Floor With Chair

beginnerstrength

Dip on Floor With Chair is a beginner compound strength exercise that works the triceps (upper arms), with the shoulders 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

How to do Dip on Floor With Chair

Sit on the floor with your back facing a chair and place your hands on the edge of the chair seat, fingers pointing towards your body.
Bend your knees in front of you with your heels resting on the floor.
Press down into the chair with your hands to lift your hips off the floor, straightening your arms.
Bend your elbows to lower your body towards the floor until your elbows form about a 90-degree angle and push through your hands to lift your body back up to the starting position.

Form tips

Ensure your hands are firmly placed on the chair and your fingers are well-aligned for a strong grip.
Keep your movements controlled and steady to engage the triceps effectively and avoid any jerky movements.
Avoid dipping too low to prevent shoulder strain; stopping at a 90-degree elbow angle is generally safe and effective.

Dip on Floor With Chair alternatives

Triceps Dip Machine

Triceps · beginner

Dumbbell Lying Triceps Extension on Floor

Triceps · beginner

Barbell Close Grip Press

Triceps · intermediate

Close Grip Barbell Bench Press

Triceps · intermediate

More triceps exercises

Bench Dip on Floor

Triceps · intermediate

Floor Tricep Dip

Triceps · intermediate

Chair Triceps Dips

Triceps · beginner

Incline Push Ups on Chair

Triceps · beginner

Dip Leg Raise on Couch

Triceps · intermediate

Bench Dip (Knees Bent)

Triceps · intermediate

Bench Triceps Dip Straight Legs

Triceps · intermediate

Close Grip Push Up

Triceps · intermediate

Dip on Floor With Chair FAQ

What muscles does Dip on Floor With Chair work?

Dip on Floor With Chair mainly works the triceps in the upper arms (Triceps Brachii). The shoulders work as secondary muscles.

What equipment do you need for Dip on Floor With Chair?

You need only a chair.

How many sets and reps of Dip on Floor With Chair 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 Dip on Floor With Chair good for beginners?

Yes. Dip on Floor With Chair is rated beginner, so it's a sound choice while you learn to train the triceps.

How many calories does Dip on Floor With Chair 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 Dip on Floor With Chair?

Other exercises for the triceps include Triceps Dip Machine, Dumbbell Lying Triceps Extension on Floor, Barbell Close Grip Press and Close Grip Barbell Bench Press.

For developers

Use Dip on Floor With Chair 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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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_WYNUWS" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_WYNUWS",
  "name": "Dip on Floor With Chair",
  "model": "male",
  "target": "Triceps",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_WYNUWS/mp4-720.mp4?…",
    "poster": "https://…/ex_WYNUWS/poster.jpg?…"
  }
}