Dip between Chairs

Instructions

1
Stand facing two chairs positioned at shoulder-width apart with hands gripping the chair backs or seats. Keep your body upright with a slight forward lean from the ankles.
2
Engage your core and maintain an upright posture. Grip the chairs firmly with straight arms, shoulders relaxed and slightly retracted.
3
Lower your body by bending at the elbows, allowing your chest to move forward and downward between the chairs. Maintain control and keep your body as vertical as possible while descending.
4
Press through your hands to extend your elbows and drive your body back up to the starting position. Focus on pushing with your chest and anterior shoulders to return to full arm extension.
PRIMARY MUSCLESPectoralis Major
SECONDARY MUSCLESAnterior Deltoid, Triceps, Serratus Anterior, Pectoralis Minor
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

The Dip between Chairs is an incredibly effective Strength movement designed to fully engage the Pectoralis Major. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Chest development.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Significantly enhances the structural integrity and power of the Pectoralis Major.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Chest.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
  • Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps, Serratus Anterior, Pectoralis Minor to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Dip between Chairs
  • Cable Dip between Chairs
  • Banded Dip between Chairs

Frequently Asked Questions