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Handler
Exercise database

Chair Triceps Dip

Chair Triceps Dip is an intermediate isolation exercise that primarily trains the triceps, with the chest and shoulders assisting. Equipment: bodyweight.

Library data updated IntermediateBodyweight

What this page is: structured data from Handler's own exercise library — the same cues, mistakes, ranges, and modifications the coach uses in the app. It is general exercise information, not an individual technique assessment or medical advice. Stop any movement that causes pain and seek qualified coaching or clinical care for injuries.

Demonstration loop from Handler's exercise library. Only the still frame loads until you press play.

Technique

Form cues for the chair triceps dip

  1. 01

    Lock in the body position before the first rep.

  2. 02

    Move only through the target joint and keep the tempo smooth.

  3. 03

    Stop each set with one or two clean reps still available.

  4. 04

    Keep the hips close to the chair and bend elbows straight back.

Troubleshooting

Common mistakes

  • Swinging the weight.

  • Changing posture to finish reps.

  • Cutting the range short.

Programming defaults

Sets, reps, and rest by goal

These are the starting ranges Handler's library assigns to the chair triceps dip for each training goal. They are defaults the coach adjusts from your logged sets, not a prescription for any individual.

GoalSets × repsRest between sets
Strength3 × 8–12 reps1 min 15 s
Hypertrophy3 × 10–15 reps1 min
Fat loss2 × 15–25 reps30 s
General fitness2 × 10–15 reps45 s

Between sets

  • Use the same tempo on the next set.
  • Stop before momentum takes over.

Working around discomfort

Modifications by body area

How Handler adjusts the chair triceps dip when a lifter reports a sensitive area. These are training modifications, not treatment. Pain that persists or worsens needs clinical assessment.

Shoulder
Use a pain-free range and keep the upper arm path controlled.
Elbow
Use a softer lockout and stop before elbow discomfort changes your tempo.
Wrist
Use a neutral wrist position or reduce loading until the wrist stays quiet.

Progression chain

Easier and harder variations

Regress to

This is the first step in its chain.

Progress to

Questions about this exercise

What muscles does the chair triceps dip work?
The chair triceps dip primarily works the triceps. The chest and shoulders work as secondary or stabilising muscles. In Handler's library it is classified as a isolation movement.
What equipment do you need for the chair triceps dip?
None. The chair triceps dip is a bodyweight exercise, which is why it appears in Handler's anywhere setups.
How many sets and reps of the chair triceps dip should I do?
Handler's default for a strength focus is 3 × 8–12 reps with about 1 min 15 s rest, and for a muscle-building focus 3 × 10–15 reps with about 1 min rest. These are the library's starting ranges, not an individual prescription; the coach adjusts them from what you log.
Is the chair triceps dip suitable for beginners?
It is tagged intermediate. Build the base pattern with lighter loads or a simpler variation before adding difficulty.

More triceps exercises

Invited TestFlight beta · iPhone-first

Let the coach program the chair triceps dip for you.

Handler is our product. In the invited iPhone beta, the coach places exercises like this one into your plan, sets the starting ranges shown above, and adjusts them from the sets you log. Test build, not a public download.

Request beta access