Chair Bent-Knee Dip
Strengthen your triceps & core with Chair Bent-Knee Dips! Use a chair for a killer workout. Perfect for all fitness levels.
The Chair Bent-Knee Dip is a compound exercise that mainly works the chest and triceps, with help from the back and core. You'll need: chair.
Required Equipment
Chair Bent-Knee Dip Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Boxer Muscle (serratus anterior); Abdominals (rectus abdominis)
Chair Bent-Knee Dip Variations and Alternatives
How to do the Chair Bent-Knee Dip
Place a chair on a stable surface. Sit on the edge while gripping the front of the seat with both hands, fingers pointing forward.
Move your glutes off the chair with your legs extended forward, bending your knees at a comfortable angle. Your weight should now be supported by your arms and legs.
Lower your body down by bending your elbows until they are at about 90-degree angle, ensuring that they don't flare out to the sides. Keep your back close to the chair.
Once lowered, press through your palms, extending your elbows to raise your body back up to the starting position.
Repeat for the desired number of repetitions and sets.
Keep your movements controlled and do not rush the exercise.
Make sure the chair or surface is stable and can support your body weight.
Engage your core throughout the movement for additional stability.
To increase the intensity, straighten your legs or place your feet on another chair or elevated surface.
---
Chair Bent-Knee Dip FAQs
What muscles does the Chair Bent-Knee Dip work?
The Chair Bent-Knee Dip mainly works the chest and triceps, with help from the back and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Chair Bent-Knee Dip?
Chair.
Is the Chair Bent-Knee Dip a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Chair Bent-Knee Dip go on?
It belongs on push day in a push/pull/legs routine.
What are some Chair Bent-Knee Dip variations and alternatives?
Similar exercises include the Machine Assisted Dips, Bodyweight Bench Dip, Chest Dip and Chair Decline Push-Up.
Training calculators
Work out the numbers behind your training before your next session.