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Two-Chair Dips — Technique Guide

Learn the two-chair dip step by step and finish your upper-body day with chest, shoulder and triceps work using two sturdy chairs.

The sets 3 sets to failure · done on its own after the superset — rest 1 minute between sets

Technique reference

The dip
Lower about 2 seconds down, a slight forward lean, until your elbows reach about 90°
Elbows track straight back, close to your ribs — not out to the sides
Shoulders stay down and away from your ears, even at the bottom
Press push the seats away until your elbows lock and you stand tall between the chairs

As you dip, think “Push the chairs into the floor.”

Setup
  • Two sturdy chairs of the same height, backs facing out, seats side by side with a gap a little wider than your hips
  • Test them first: no wheels, no folding chairs, and on a rug or grippy floor so they can’t slide
  • Hands on the front of each seat, fingers forward, arms locked straight
  • Bend your knees and lift your feet behind you, so your body hangs between the chairs
  • Too hard at first? Keep your feet on the floor in front of you and let your legs help
Avoid — the dip
  • Going deeper than 90° chasing a stretch — that’s where shoulders get pinched
  • Letting your shoulders roll up toward your ears at the bottom
  • Flaring the elbows out to the sides
  • Chairs that wobble, slide or fold — stop and fix the setup

Start with your feet on the floor for the first week or two. Once you can do 3 sets of 10 that way, lift your feet and take your full bodyweight.

At the gym? See the Push-Ups guide.

Progressive Overload

How to keep getting stronger on this lift, week after week

Add reps first. When three sets to failure start running long, make each rep harder, one step at a time: use your legs less, then lift your feet for full bodyweight, then slow the way down to 3–4 seconds, then wear a loaded backpack.

When it stalls. Log every session — sets, reps, and how you made each rep harder. If a number drops two sessions in a row, that’s your body asking for a deload: take one easier week, then resume the climb. “Beat last time” is the whole game — one more rep, or the same reps made a little harder.