Chair Tricep Bent-Leg Dip
The Chair Tricep Bent-Leg Dip mainly works the triceps, with help from the shoulders and chest. You'll need: chair.
Required Equipment
Chair Tricep Bent-Leg Dip Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Chest (pectoralis major, sternal head)
How to do the Chair Tricep Bent-Leg Dip
Setup
Place a sturdy chair or bench on a flat, non-slip surface. Position your hands shoulder-width apart on the edge of the seat behind you. Extend your legs out in front of you with your knees bent for a beginner-friendly variation.
Movement
Lift your hips off the floor, supporting your weight with your arms.
Lower your body by bending your elbows until your upper arms are approximately parallel to the floor. Keep your back close to the chair throughout the movement.
Push back up to the starting position by extending your elbows, ensuring you maintain a slow and controlled motion.
Avoid locking your elbows at the top of the movement to maintain constant tension on the triceps.
Chair Tricep Bent-Leg Dip FAQs
What muscles does the Chair Tricep Bent-Leg Dip work?
The Chair Tricep Bent-Leg 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 Tricep Bent-Leg Dip?
Chair.
What workout day should the Chair Tricep Bent-Leg Dip go on?
It belongs on push day in a push/pull/legs routine.
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