Chair Floor Dip
Build upper body strength at home using only a chair! Target your triceps, chest, and shoulders.
The Chair Floor Dip is a compound exercise that mainly works the triceps and chest, with help from the shoulders and traps. You'll need: chair.
Required Equipment
Chair Floor Dip Muscles Worked
Primary
Triceps (triceps brachii); Upper Chest (pectoralis major, clavicular head)
Secondary
Front Shoulder (anterior deltoid); Mid Traps (trapezius, middle fibers)
Chair Floor Dip Variations and Alternatives
How to do the Chair Floor Dip
Position yourself in front of a stable chair, sitting on the floor with your legs extended out in front of you.
Place your hands on the seat of the chair, fingers facing forwards or slightly turned out, depending on what's comfortable for your wrists.
Slide your buttocks off the front of the chair with your legs straight, heels touching the floor, and arms fully extended. This is your starting position.
Slowly lower your body by bending your elbows until they form a 90-degree angle. Your lower back should come close to the floor.
Push through the palms of your hands to straighten your elbows, lifting your body back up to the starting position.
Make sure to keep your core engaged and your hips close to the chair throughout the movement to ensure proper form and to prevent swinging or unnecessary strain.
Repeat for the desired number of repetitions and sets, ensuring you maintain proper form throughout.
Remember to perform the exercise in a controlled manner, with attention to your breath, exhaling as you push up and inhaling as you lower your body. Adjust the difficulty by bending your knees to reduce the strain if needed.
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Chair Floor Dip FAQs
What muscles does the Chair Floor Dip work?
The Chair Floor Dip mainly works the triceps and chest, with help from the shoulders and traps. The main muscles are the triceps brachii and pectoralis major.
What equipment do you need for the Chair Floor Dip?
Chair.
Is the Chair Floor 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 Floor Dip go on?
It belongs on push day in a push/pull/legs routine.
What are some Chair Floor Dip variations and alternatives?
Similar exercises include the Machine Assisted Dips, Bodyweight Bench Dip, Chest Dip and Chair Decline Push-Up.
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