Day 3 of 10
Upper body
Chair Dips
Chair Dips is day 3 of the 10-exercise rotation (focus: Upper body). Here you do it as four 60-second intervals with a work/rest split you choose, then a final 60-second push, and a beginner version is available.
An upper body exercise using a chair or bench to build triceps, shoulders, and chest strength with minimal equipment.
How to do chair dips
- Sit on the edge of a sturdy chair with hands gripping the seat beside your hips.
- Slide your feet forward and lower your body by bending your elbows.
- Lower until your elbows are bent at approximately 90 degrees.
- Push through your hands to return to the starting position.
- Repeat for desired repetitions.
Beginner version
- Keep your feet closer to the chair to reduce the weight you're lifting.
- Lower yourself only partially if needed, focusing on controlled movement.
- Bend your knees slightly to reduce difficulty.
- Build strength gradually before attempting full range of motion.
Form tips
- Keep your elbows close to your body, not flaring out to the sides.
- Lower straight down and up, not forward.
- Your shoulders should stay down and back, not shrugged up toward your ears.
Muscles worked
Primary: Triceps, Shoulders (Anterior and Lateral Deltoids). Secondary: Chest (Pectoralis Minor), Core.
The 5-minute chair dips workout
Four one-minute intervals with a work/rest split you choose (from 20 seconds on and 40 off, up to 50 on and 10 off), then a final 60-second push. Chair Dips is day 3 of the 10-day rotation.
Start the workoutGo at your own pace, and stop if anything hurts or you feel dizzy. Safety info