Chair Dip

Triceps Tier B for Triceps Bodyweight Compound Push

Try it now

3sets

10-15reps

60srest

~4.7kcal/min

TricepsB Triceps

Chest Shoulders

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inBack of arms

Back of the upper arm, especially near the armpit.

Key cue (the coach says it during the set)“Elbows still, only the forearms move, lock out and squeeze.”

Tempo · Bend 2 s · extend 1 s · squeeze 1

Choosing the load: Too easy? Slow down or pause at the hardest point. Too hard? Use an easier version (knees, incline, band).

Feel it in ShouldersElbows flaring or moving. Point them forward (overhead) or pin them to your sides (pushdown / bench dip).
Feel it in ElbowsElbow ache. Use a rope or EZ bar, warm up with light sets, and do not bounce at the bottom.
Feel it in ChestChest taking over (bench dips / close presses). Keep the torso upright and elbows close.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Brace the chair against a wall so it can't tip or slide.
Stop at about 90° at the elbow — going deeper stresses the front of the shoulder.
Keep your elbows pointing back, not out to the sides.
Make sure the bench or chair is stable and can't slide.