Health Shelf

Exercise · Upper body

Chair dips

Exercise A to Z

  • Strength

Works: The backs of your arms, shoulders and chest.

Add to a routineUsed in 7 timer routines

How to do it

Line drawing of chair dips: hands on the front edge of a chair seat with arms straight and knees bent, then lowered with the elbows bent back to about a right angle.
  1. Sit on the edge of a sturdy chair that can't slide, such as one against a wall. Grip the edge beside your hips, fingers forward.
  2. Slide your bottom off the seat, knees bent and feet flat.
  3. Bend your elbows straight back to lower yourself, until your elbows are bent to about a right angle. Go less deep if your shoulders feel strained.
  4. Push back up until your arms are straight.

Watch out for

Elbows flaring out, shrugging your shoulders up, and dipping too low.

Make it easier or harder

  1. 1Small dips, with your feet close to the chair.
  2. 2Chair dips.
  3. 3Legs straight out in front.
  4. 4Feet up on a second chair.

Do the difficulty that suits you.

Exercise from healthshelf.org

More exercises like this

Archer press upsChest, shoulders and arms, one side at a time.Press upsChest, shoulders, the backs of your arms and core.Pike press upsShoulders and the backs of your arms.Band pull-apartsUpper back and the backs of your shoulders.

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Safety and disclaimer

The workouts, exercise instructions and effort guide on this page are general information for adults. They are not tailored to you, they are not medical or professional advice, and they may not be suitable for you. They do not replace advice from a professional who knows you. Although exercise can be good for your health, all exercise carries some risk of injury.

Get advice from a doctor, physiotherapist or other qualified health professional before you start if:

  • you have a heart or lung condition, high blood pressure, diabetes or any other long-term condition
  • you have ever had chest pain, fainting or dizziness, with or without exercise
  • you have an injury, a joint or back problem, or pain when you move
  • you are pregnant or have had a baby in the last year
  • you have recently had an operation, or been ill
  • you take medicine that affects your heart rate, blood pressure or balance
  • you are new to exercise, or coming back after a long break
  • a doctor or other professional has told you to limit or avoid exercise
  • you have any other concern about your health

Stop straight away if you get chest pain or tightness, feel faint or dizzy, become unusually short of breath, feel your heart racing or beating irregularly, or feel sharp pain. Call 999, or your local emergency number, if you have chest pain or tightness, or if any of these does not settle quickly with rest.

Start at a level that feels comfortable and build up gradually. Clear the space around you, use a floor that is not slippery, and make sure any chair, step, bench or equipment is sturdy and will not move.

You choose whether to do these exercises and how hard to work, and you do them at your own risk. Read our full Medical Disclaimer.