Chair Seated Dip Leg Raise
Strengthen triceps & core with this chair exercise! Dips build arm strength, while leg raises target abs. Do it anywhere!
The Chair Seated Dip Leg Raise mainly works the triceps and chest, with help from the core. You'll need: chair.
Required Equipment
Chair Seated Dip Leg Raise Muscles Worked
Primary
Triceps (triceps brachii); Upper Chest (pectoralis major, clavicular head)
Secondary
Abdominals (rectus abdominis); Obliques
Chair Seated Dip Leg Raise Variations and Alternatives
How to do the Chair Seated Dip Leg Raise
Setup:
Find a stable chair. Ensure it does not wobble and can support your weight.
Sit at the edge of the chair with your feet flat on the floor, hip-width apart.
Initial Position:
Place your hands on the edge of the chair next to your hips, fingers pointing forward.
Your elbows should be slightly bent.
Movement - Dip:
Slide your hips off the edge of the chair while keeping your hands on the chair.
Lower your body by bending your elbows until your arms form a 90-degree angle. Keep your back close to the chair.
Hold this position for a moment, feeling the stretch in your chest and triceps.
Return:
Push through your hands to return to the starting position, straightening your arms.
Movement - Leg Raise:
After completing the dips, raise one leg off the ground, extending it straight in front of you.
Hold the leg in the raised position for a few seconds, engaging your core.
Lower the leg back to the ground and repeat with the other leg.
Repetitions:
Perform 8-12 repetitions of the dip followed by 8-12 repetitions of leg raises on each leg.
Rest for 30 seconds between sets. Aim for 3 sets.
Tips:
Keep your shoulders down and away from your ears during the exercise.
Maintain a steady breathing pattern; exhale while pushing up and inhale while lowering down.
Make sure your movements are controlled to prevent injury.
Chair Seated Dip Leg Raise FAQs
What muscles does the Chair Seated Dip Leg Raise work?
The Chair Seated Dip Leg Raise mainly works the triceps and chest, with help from the core. The main muscles are the triceps brachii and pectoralis major.
What equipment do you need for the Chair Seated Dip Leg Raise?
Chair.
What workout day should the Chair Seated Dip Leg Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Chair Seated Dip Leg Raise variations and alternatives?
Similar exercises include the Chair Decline Push-Up, Chair Bent-Knee Dip, Stool Dip Leg Raise and Chair Floor Dip.
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