Chair Straight-Leg Tricep Dip
The Chair Straight-Leg Tricep Dip mainly works the triceps, with help from the shoulders and chest. You'll need: chair.
Required Equipment
Chair Straight-Leg Tricep Dip Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Chest (pectoralis major, sternal head)
How to do the Chair Straight-Leg Tricep Dip
Setup
Place a sturdy chair behind you. Stand with your back to the chair and place your hands on the edge of the seat, shoulder-width apart.
Positioning
Extend your legs out straight in front of you, with your heels on the ground. Walk your feet out until your hips are just off the front edge of the chair, supporting your weight with your arms.
Movement
Lowering: Slowly bend your elbows to lower your hips toward the floor, keeping your back close to the chair seat throughout the movement.
Depth: Go down until your elbows reach approximately a 90-degree angle, or until you feel a comfortable stretch in your chest or shoulders.
Pressing: Push through your palms to extend your arms, returning to the starting position without locking your elbows completely at the top.
Tips for Success
Keep your chest lifted and shoulders down and back throughout the entire motion.
Maintain a controlled tempo, avoiding momentum to swing the body up.
Keep your focus forward rather than looking down.
Chair Straight-Leg Tricep Dip FAQs
What muscles does the Chair Straight-Leg Tricep Dip work?
The Chair Straight-Leg Tricep Dip mainly works the triceps, with help from the shoulders and chest. The main muscles are the triceps brachii.
What equipment do you need for the Chair Straight-Leg Tricep Dip?
Chair.
What workout day should the Chair Straight-Leg Tricep Dip go on?
It belongs on push day in a push/pull/legs routine.
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