How to do the Two Chair Dip
- Stand between two sturdy chairs, their backs facing each other.
- Grip the chair backs, straighten your arms, and lift your feet behind you.
- Lean slightly forward and lower yourself slowly by bending your elbows.
- Stop when your elbows reach roughly 90 degrees.
- Push back up to the starting position, straightening your arms fully.
Full technique — 7 steps
- Place two sturdy chairs with their backs facing each other, slightly wider than your shoulders.
- Stand between them, grip the top of each chair back, and support yourself on straight arms.
- Bend your knees and lift your feet off the floor behind you.
- Lean your torso slightly forward and bend your elbows to lower your body between the chairs.
- Descend until your elbows reach roughly 90 degrees, keeping your elbows pointing back.
- Press through your palms and extend your elbows to raise yourself back up.
- 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
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
- This exercise Two Chair Dip
Too hard for now? Start with the Bench Dip with Knee Raise.
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).
