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Chair Dip / Tricep Dip

10 min

The triceps dip exercise is a great bodyweight exercise that builds arm and shoulder strength. This simple exercise can be done almost anywhere and has many variations to match your fitness level. Use it as part of an upper-body strength workout.


  1. Sit on the edge of a stable chair, weight bench, or step and grip the edge next to your hips.

  2. Your fingers should be pointed at your feet, your legs extended, and your feet about hip-width apart with the heels touching the ground.

  3. Look straight ahead with your chin up.

  4. Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the chair.

  5. Lower yourself until your elbows are bent between 45 and 90 degrees.

  6. Control the movement throughout the range of motion.

  7. Push yourself back up slowly until your arms are almost straight and repeat.

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