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Dip on Floor with Chair
Muscles involved
Incorporating the Dip on Floor with Chair into your daily routine is an effective way to build real-world push strength and upper body control. Using strictly your bodyweight, you place your hands on the edge of a chair behind you, bending your elbows to lower your torso before driving yourself back up. While your triceps absorb much of the workload, your chest and back play a crucial stabilizing role throughout every single rep. The main athletic transfer you gain from this setup is improved shoulder joint stability and shoulder girdle endurance. Building this baseline stability allows you to push heavier loads safely, maintain better posture under fatigue, and enhance your overall upper body balance during complex functional movements or athletic activities.
How to do it
1. Place your hands on the edge of a chair behind you with feet extended forward. 2. Lower by bending your elbows, keeping them tucked to your torso. 3. Hold for a moment at the lowest point without sinking your shoulders. 4. Push to return upward, activating your triceps.
Equipment required
Muscles worked
Tips
- Use a stable chair that does not slide. - Lower until you feel a good stretch in your triceps, without shoulder pain. - Keep your shoulders away from your ears.
Difficulty
PrincipianteSimilar exercises
Variations and complementary movements
