Tenglow
Upper body
How to do the chair tricep dip
The chair tricep dip has you lower your body from the edge of a chair by bending your elbows, mainly working the triceps with help from the chest and shoulders.
How do you do it?
- Sit on the edge of a sturdy chair and place your hands beside your hips, fingers pointing forward.
- Slide your hips off the seat and bend your knees.
- Bend your elbows straight back to lower a short distance.
- Keep your back close to the chair.
- Press through your palms to straighten your arms.
Breathing: Breathe in as you lower, and breathe out as you press back up.
What are the common mistakes?
- Letting your shoulders roll forward and drop low. Lower only a short range with your chest lifted.
- Flaring your elbows out to the side. Point them straight back.
How can I make it easier or harder?
Easier
Bend knees more, feet close
Harder
Straighten your legs
How does it work in Tenglow?
The chair tricep dip is a main-block move. The timer runs 30 to 45 seconds of work and 10 to 30 seconds of rest, and the app shows an easier and a harder option. You need a sturdy chair.
Keep the range short, make sure the chair cannot slide, and stop if your shoulders hurt. This is general fitness information, not medical advice.
Questions about the chair tricep dip
Are chair dips bad for the shoulders?
Deep dips can stress the front of the shoulder, so keep the range short and your chest lifted. If you feel any pinching, stop and try another move for the triceps. Comfortable depth matters more than going low.
How do I make chair dips easier?
Bend your knees more and keep your feet close to the chair, which takes weight off your arms. To make them harder, straighten your legs. Start with the version that lets you lower under control.
Related exercises
Photos: Free Exercise DB, public domain (The Unlicense).