Skip to main content
Phoenix Fitness Pro logoPhoenix Fitness Pro
Phoenix recommended equipment
strength · bodyweight

Chair Dip

Same as the bench dip using a sturdy chair at home.

3 × 8–12 8 minrest 60s

No in-app demo yet for Chair Dip.

Watch demo on YouTube

Start training now

Included in "Bodyweight Push Day" — 6 guided exercises with a rest timer.

Equipment
bodyweight
Rest
60s between sets
Primary muscles
triceps
Also works
shoulders

How to do it

  1. Place a sturdy chair behind you and grip the front edge.
  2. Walk feet out until your torso can travel straight down.
  3. Lower until elbows hit ~90°.
  4. Press back to lockout.

Form cues

  • ✓Brace core
  • ✓Full range of motion
  • ✓Slow, controlled tempo

Common mistakes

  • ✗Rushing reps
  • ✗Losing tension at the top

Progressions

  • Master form → add reps → progress to harder variation

Workouts that include this

Chest, shoulders, triceps
Bodyweight Push Day
30 min · 6 exercises

More muscle building exercises

Goblet Squat
3–4 × 8–12
Dumbbell Bench Press
3–4 × 8–12
One-Arm Dumbbell Row
3–4 × 8–12 per side
Romanian Deadlift
3–4 × 8–10
All muscle building exercises