Chest · Bodyweight
Dip Between Chairs
How to do the dip between chairs, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Set two sturdy chairs shoulder-width apart and grip the front edges, supporting your weight with arms extended and legs out in front. Bend your elbows to lower your chest, then press back up to full extension.
- 1Chest and triceps driving you back up
- 2Slight forward lean to load the chest
- 3Controlled depth until your upper arms are about parallel
Common mistakes
- Dropping too deep and straining your shoulders
- Flaring your elbows out wide
- Using unstable chairs that can tip or slide
Muscles worked
The dip between chairs mainly works the lower chest and triceps, with the mid chest, front delts, and forearms assisting.
- Lower ChestPrimary
- TricepsPrimary
- Mid ChestSupport
- Front DeltsSupport
- ForearmsSupport
- Upper ChestMinor
- LatsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- Hip FlexorsMinor
Kovo programs the dip between chairs for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.