Dip Bent Knees With Chair

Muscles worked

Setup

1. Sit on the edge of a sturdy, non-slip chair with your hands placed next to your hips, fingers pointing forward.
2. Walk your feet forward and bend your knees at a 90-degree angle, keeping your feet flat on the floor.
3. Shift your weight forward to lift your glutes off the chair, supporting your body with your arms fully extended.

How to do it

1. Inhale and lower your hips toward the floor by bending your elbows until your upper arms are roughly parallel to the ground.
2. Keep your back close to the edge of the chair throughout the entire descent to protect your shoulders.
3. Exhale and push through your palms to return to the starting position, focusing on a strong triceps contraction.
4. Maintain a controlled 2-second eccentric (lowering) phase and a powerful 1-second concentric (pushing) phase.

Form checklist

• Keep your elbows pointing straight back, not flaring out to the sides.
• Maintain a proud chest and avoid shrugging your shoulders toward your ears.
• Ensure your back stays within an inch of the chair to minimize shoulder joint shear.
• Keep your core engaged to prevent your hips from swinging away from the chair.

Pro tips

• Focus on the 'lockout' at the top of the movement, squeezing the triceps hard for a full second.
• Minimize the help from your legs; use your feet only for balance and let your arms do the heavy lifting.

Make it harder

• Straighten your legs completely to increase the percentage of body weight your arms must lift.
• Elevate your feet on a second chair or a low stool to increase the range of motion and resistance.

Frequently asked

What muscles does the dip bent knees with chair work?

The dip bent knees with chair primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dip bent knees with chair?

The dip bent knees with chair requires no equipment — just your body weight.

Is the dip bent knees with chair good for beginners?

Yes. The dip bent knees with chair is a beginner-friendly movement and a strong foundation to build on.

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