Arms · Bodyweight
Dip on Floor with Chair
How to do the dip on floor with chair, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Sit on the floor in front of a sturdy chair with your hands gripping the front edge of the seat behind you and legs extended out. Bend your elbows to lower your hips toward the floor, then press back up by extending your arms.
- 1Triceps driving you back up out of the bottom
- 2Chest and front delts assisting as you lower
- 3Elbows tracking back, staying close to your body
Common mistakes
- Flaring the elbows wide out to the sides
- Shrugging the shoulders up toward your ears
- Bouncing out of the bottom instead of pressing under control
Muscles worked
The dip on floor with chair mainly works the triceps, with the lower chest, front delts, and mid chest assisting.
- TricepsPrimary
- Lower ChestSupport
- Front DeltsSupport
- Mid ChestSupport
- ForearmsMinor
- Lower AbsMinor
Kovo programs the dip on floor with chair 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 triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.