# Two Chair Dip

A bodyweight dip between the backs of two sturdy chairs, targeting the chest and triceps with help from the front delts. A home option when no dip bars are available.

- Intermediate · Compound
- Equipment: Chair
- HD video: https://media.seto.fit/exercises/dips-between-chairs/video/male.mp4
- HTML: https://seto.fit/exercises/two-chair-dip/

## Muscles worked

- Lower chest: 9/10
- Triceps: 9/10
- Front delts: 6/10
- Pectoralis minor: 4/10
- Traps: 3/10
- Rotator Cuff: 3/10

## How to do the Two Chair Dip

1. Stand between two sturdy chairs, their backs facing each other.
2. Grip the chair backs, straighten your arms, and lift your feet behind you.
3. Lean slightly forward and lower yourself slowly by bending your elbows.
4. Stop when your elbows reach roughly 90 degrees.
5. Push back up to the starting position, straightening your arms fully.

### Full technique — 7 steps

1. Place two sturdy chairs with their backs facing each other, slightly wider than your shoulders.
2. Stand between them, grip the top of each chair back, and support yourself on straight arms.
3. Bend your knees and lift your feet off the floor behind you.
4. Lean your torso slightly forward and bend your elbows to lower your body between the chairs.
5. Descend until your elbows reach roughly 90 degrees, keeping your elbows pointing back.
6. Press through your palms and extend your elbows to raise yourself back up.
7. Finish with arms straight and your shoulders kept down away from your ears before starting the next rep.

## Common mistakes

- Using chairs that tip or slide
- Chairs set too far apart
- Dropping too deep into shoulders
- Elbows flaring out wide
- Swinging legs for momentum
- Shrugging shoulders at the top

## Form cues

- Use sturdy chairs
- Lean forward slightly
- Keep elbows angled back
- Keep shoulders down
- Press through the palms

## How much to do

- **Strength** (good fit): 3–4 sets of 5–8 reps · rest 2 min · 1–2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–15 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–25 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Bench Dip with Knee Raise](https://seto.fit/exercises/bench-dip-with-knee-raise/) — 55% of bodyweight
- **This exercise: Two Chair Dip — 100% of bodyweight**

## Quick answers

### What muscles does the Two Chair Dip work?

Primary: Lower chest 9/10, Triceps 9/10. Also works: Front delts 6/10, Pectoralis minor 4/10, Traps 3/10, Rotator Cuff 3/10.

### When should I do the Two Chair Dip in a workout?

Accessory. Goes after the main lifts. ≈ 9 min with rest.

### How many sets and reps of the Two Chair Dip?

Strength: 3–4 sets of 5–8 reps, rest 2 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–15 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 1 min, 3–4 reps in reserve.

### What is an easier version of the Two Chair Dip?

Bench Dip with Knee Raise (55% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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