Instructions

1

Stand between two sturdy chairs positioned shoulder-width apart. Place hands on the seat or backrest of each chair with arms extended, body upright, and feet on the ground.

2

Grip the chairs firmly with hands positioned slightly wider than shoulder-width. Engage your core and maintain an upright torso position. Look forward with neutral head position.

3

Slowly lower your body by bending at the elbows, allowing shoulders to descend toward the space between the chairs. Lower until elbows reach approximately 90 degrees of flexion, keeping body close to the chairs.

4

Press through your hands to extend elbows and drive your body back up to the starting position. Squeeze shoulders at the top of the movement before repeating.

PRIMARY MUSCLESDeltoids

SECONDARY MUSCLESTrapezius, Pectoralis Major, Triceps, Core Stabilizers

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

The Dip between Chairs is an incredibly effective Strength movement designed to fully engage the Deltoids. 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

Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Significantly enhances the structural integrity and power of the Deltoids.
Promotes balanced muscular development by effectively recruiting the Deltoids and associated synergists.

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 Deltoids. However, the movement also recruits Trapezius, Pectoralis Major, Triceps, Core Stabilizers to maintain control of the Body weight.

Beginner Tips

If you are new to the Dip between Chairs , focus on mastering the movement pattern with zero weight before adding Body weight.

Dip between Chairs