Dips Between Two Chairs: how to do it right
In short: A dip between two chairs that loads your lower chest in the lengthened position, as your torso drops below the level of your hands.
How to do it, step by step
- 1Position yourself between two stable chairs, hands on the seats, arms straight, legs bent or extended in front.
- 2Lean the torso slightly forward to target the lower chest, elbows going back without flaring out to the extreme.
- 3Lower slowly, 2 to 3 seconds, until you feel a clear stretch in the chest, elbows around 90 degrees.
- 4Press hard to come back up without violently locking the elbows at the top.
- 5Keep a controlled rhythm, no bounce or jerk at the bottom.
The mistake to avoid
Don't go down to shoulder pain. Stop at a comfortable stretch.
Other common mistakes
- Bouncing in the bottom position to come back up, which removes the stretch stimulus and stresses the shoulder: brake and mark a brief pause under control.
- Staying too upright, which shifts the work onto the triceps: lean the torso forward to recruit the lower chest.
- Not going down enough out of fear, which cancels the whole point of this mechanic: go for a clear but respected stretch.
- Letting the shoulders rise toward the ears: lock the scapulae down and braced throughout the movement.
Muscles worked
- Main:
- Chest
- Supporting:
- Triceps, Front delts
The pectoralis major, especially its lower fibers (low sternal insertion), is the prime mover. The triceps brachii extends the elbow at the end of the press. The anterior deltoid assists on the way up. The pectoralis minor and the serratus stabilize the scapula under load.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Weighted Forward-Lean Dips ›
- Dumbbell Bench Press ›
- Archer Push-Up on Handles ›
- Deficit Hands-Elevated Push-Up ›
- Wide-Grip Push-Up on Handles ›
Frequently asked questions
How do I do this exercise?
Position yourself between two stable chairs, hands on the seats, arms straight, legs bent in front to start. Lean the torso slightly forward to target the lower chest, elbows going back without flaring out to the extreme. Lower slowly to a clear stretch, elbows around 90 degrees, then press hard without violently locking out at the top.
How far down should I go?
Lower until your torso drops below the level of your hands and you feel a clear stretch in the chest, elbows around 90 degrees. It's at the bottom, with the muscle lengthened, that the tension is highest and the stimulus is strongest. Brake the descent over 2 to 3 seconds, without bouncing. Use the full range you can control, not the one you reach by squirming.
I don't feel anything, is that normal?
You should feel your chest, especially at the bottom when the torso drops below the hands. If you mostly feel the triceps, lean the torso more forward. Take off any added weight, legs bent to make it lighter, and focus on the controlled bottom stretch over 3 seconds. It's the time under tension in the lengthened position that builds the chest.
How fast should I do the movement?
Brake the descent over 2 to 3 seconds, with the muscle in a stretch, then press firmly but under control. It's the braking on the way down that does the work. No bounce, no jerk in the bottom position.
How do I breathe?
Breathe in and fill your ribcage during the descent, it expands the chest and protects the shoulder in the stretched position. Hold briefly at the bottom, abs braced tight, then breathe out during the press upward. Keep the trunk rigid so you don't sway between the chairs.