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Chest · Body Weight
Dips Between Chairs
Dips Between Chairs is a beginner compound strength exercise that works the pectorals (chest), 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
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Deltoids
How to do Dips Between Chairs
- Position two chairs parallel to each other, slightly wider than shoulder-width apart, with the seats facing away from you.
- Stand between the chairs and grasp the top of each chair back with your hands.
- Lift your body off the floor by straightening your arms, supporting your weight through your hands.
- Slowly lower your body by bending your elbows until they form about a 90-degree angle, keeping your body upright and close to the chair backs. Press through your hands to raise your body back to the starting position, extending your arms fully.
Form tips
- Check that the chairs are stable and strong enough to support your weight without tipping or moving.
- Keep your movements controlled and steady, focusing on using your triceps to lift and lower your body.
- Avoid locking your elbows at the top of the movement to keep tension on the muscles and protect your joints.
Dips Between Chairs alternatives
More pectorals exercises
Dips Between Chairs FAQ
What muscles does Dips Between Chairs work?
Dips Between Chairs mainly works the pectorals in the chest (Pectoralis Major and Triceps Brachii). The shoulders work as secondary muscles.
What equipment do you need for Dips Between Chairs?
You need only a chair.
How many sets and reps of Dips Between Chairs 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 Dips Between Chairs good for beginners?
Yes. Dips Between Chairs is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Dips Between Chairs 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 Dips Between Chairs?
Other exercises for the pectorals include Barbell Close Grip Bench Press, Machine Chest Press Decline, Dumbbell Incline Alternate Press and Barbell Incline Bench Press.
For developers
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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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