Chair Dip (Knees Bent)
Hands on the edge of a sturdy chair or bed, lowering and raising your body. Keeping your knees bent makes it easier.
⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.
🖼️ Step-by-step pictures coming soon
How to do it
- Sit on the edge of a sturdy chair (against a wall) or bed. Palms on the edge beside your hips, fingers pointing forward.
- Slide your hips forward off the edge. Knees bent to about 90°, feet flat on the floor.
- Bend your elbows straight back to lower your body slowly until your upper arms are about level with the floor — no lower.
- Press through your palms to straighten your arms and come back up.
Breathing: Breathe in as you lower, breathe out as you push up.
How much to start with: 2–3 sets × 6–12 reps
❌ Common mistakes
- Going too low — this strains your shoulders.
- Flaring your elbows out to the sides.
- Shrugging your shoulders up towards your ears.
⚠️ Safety
- Keep the chair against a wall so it can't slide; don't use a chair with wheels or a plastic chair.
- If you already have shoulder pain or an injury, skip this and do the bottle extension instead.