Chair Dips Exercise For Toned Arms Video And Instructions

The Chair Dips exercise mainly works the muscles on the back of your arms (triceps). It will also help you improve your posture. And the good thing is you can do this exercise anywhere. All you need is your own body weight and something sturdy (like a chair) to sit on.

Here’s a short video demonstration for you.


  1. Sit on the edge of a sturdy chair or a bench.
  2. Keep your feet hip-width apart and knees bent at slightly over 90 degrees.
  3. Put your hands on the edge of the chair with your fingers pointing forward.
  4. Transfer your body weight off the chair.
  5. Slowly bend the elbows to move your body downwards.
  6. Stop when your elbows make a 90 degree angle.
  7. Straighten your elbows and lift your body up again. This is one repetition.
  8. Do 2-3 sets of 8-12 repetitions. Or do as many times as your exercise program tells you.

Things to watch out for

  • Don't do this exercise if you have wrist problems.
  • Keep your ab tight throughout.
  • Breathe in when you lower your body and breathe out when you come up.
  • Do the exercise in a slow and controlled manner.
  • Keep your back straight and close to the chair throughout the exercise.

Ways To Make The Exercise Harder As You Get Stronger

  1. Straighten your legs a notch further forward until you can do the dips with your legs completely straight.
  2. Once you can do it with your legs completely straight, try putting your feet on a low stool and do the dips.
  3. As you get even stronger than that, put your feet on a higher stool or chair.

Check out other great tricep exercises too.

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