Chair Dips: A Strength Move for Triceps and Shoulders
Movement card
| Body area | Whole body and breathing |
|---|---|
| Also called | tricep dips chair |
| Works | triceps, shoulders, chest |
| Type | Strength |
| Position | Seated |
| Hold | Not a hold |
| Reps | 5 to 10 |
| Sets | 2 |
| Sides | Not applicable |
| How often | A few times a week with a day of rest in between. |
| Equipment | Chair |
| Office visibility | Medium |
Chair dips are a strength exercise that uses the edge of a sturdy chair and your own body weight. You support yourself on your hands and lower your body to work your upper arms.
This move is often used by desk workers looking for a quick strength break to boost their energy. It can be done right at your workstation without special equipment.
What the chair dips works
Chair dips primarily work the muscles on the back of your upper arms, known as the triceps. The movement also engages muscles in your shoulders and chest.
How to do it
Starting position: Sit on the front edge of a sturdy, stationary chair. Place your hands on the edge of the seat, on either side of your hips, with your fingers pointing forward. Walk your feet out, lifting your hips off the chair.
- With your weight supported by your arms, keep your back close to the chair.
- Slowly bend your elbows to lower your body towards the floor.
- Lower down only as far as is comfortable, without any shoulder pain.
- Pause briefly at the bottom of the movement.
- Press through your hands to straighten your arms and return to the starting position.
What you should feel
As you perform chair dips, you should feel the muscles working in the back of your upper arms. You should not feel any sharp pain. Pay close attention to your shoulders and wrists, as discomfort there is a sign to stop or adjust.
Common mistakes
- Using a chair with wheels.
- Letting your shoulders shrug up towards your ears.
- Moving your hips too far forward, away from the chair.
- Dipping too low, which can strain the shoulder joint.
Make it easier or harder
- Easier: Keep your knees bent and your feet closer to the chair.
- Easier: Reduce the depth of the dip, only lowering a few inches.
- Harder: Walk your feet further away from the chair to straighten your legs.
Fitting it into a desk day
This is a good strength break when you need a boost of energy between tasks or on a call where you are muted. Because it is a more visible movement, you might prefer to do it when fewer colleagues are around. Always use a stable chair that will not roll or slide.
Quick questions
How can I make chair dips easier?
To make the exercise easier, keep your knees bent and your feet closer to the chair. You can also reduce how far you lower your body, dipping down only a few inches.
How many chair dips should I do?
You can aim for two sets of five to ten repetitions. This exercise is best done a few times a week with a day of rest in between.
What is a common mistake with chair dips?
A common mistake is using a chair with wheels, which can be unsafe. Other mistakes include letting your shoulders shrug up towards your ears or dipping too low, which can strain the shoulder joint.
When to see a doctor or physio
Stop the movement immediately if you experience certain symptoms. It is best to get checked by a doctor or physical therapist if the discomfort continues or if you are unsure about performing this exercise.
- Sharp, pinching, or shooting pain in the shoulder, elbow, or wrist.
- Numbness or tingling in the arms or hands.
Skip it or ask first if:
- You have a current or recent shoulder, elbow, or wrist injury.
- You have been advised by a professional to avoid this type of movement.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.