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Appears in642 Workouts*

Chair Tricep Bent-Leg Dip

LeanBeefPatty
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Required Equipment

Chair thumbnail
Chair

Muscle Groups

Primary

Secondary

Instructions

Setup

Place a sturdy chair or bench on a flat, non-slip surface. Position your hands shoulder-width apart on the edge of the seat behind you. Extend your legs out in front of you with your knees bent for a beginner-friendly variation.

Movement

  1. Lift your hips off the floor, supporting your weight with your arms.

  2. Lower your body by bending your elbows until your upper arms are approximately parallel to the floor. Keep your back close to the chair throughout the movement.

  3. Push back up to the starting position by extending your elbows, ensuring you maintain a slow and controlled motion.

  4. Avoid locking your elbows at the top of the movement to maintain constant tension on the triceps.