Dips between chairs

Category

Calisthenics

Difficulty

Intermediate

Equipment

Chair

Primary muscles

Pectoralis Major, Triceps Brachii

Secondary muscles

Deltoids

How to do it

1. Position two chairs parallel to each other, slightly wider than shoulder-width apart, with the seats facing away from you.
2. Stand between the chairs and grasp the top of each chair back with your hands.
3. Lift your body off the floor by straightening your arms, supporting your weight through your hands.
4. Slowly lower your body by bending your elbows until they form about a 90-degree angle, keeping your body upright and close to the chair backs. Press through your hands to raise your body back to the starting position, extending your arms fully.

Form tips

• Check that the chairs are stable and strong enough to support your weight without tipping or moving.
• Keep your movements controlled and steady, focusing on using your triceps to lift and lower your body.
• Avoid locking your elbows at the top of the movement to keep tension on the muscles and protect your joints.