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Chair Triceps Extension

Like a triceps dip but with your hands on a chair behind you and less weight on the arms. A gentler way into triceps work.

Level Beginner
Equipment Chair or bed
Sets and reps 3 sets x 12-15
Works on Triceps

How to do it

  1. Sit on the edge of a chair and grip the edge beside your hips.
  2. Slide your hips forward off the seat, knees bent, feet flat.
  3. Bend your elbows straight back and lower your hips towards the floor.
  4. Push through your palms until the arms are straight again.

Common mistakes

  • × Letting the elbows flare out sideways - they point straight back.
  • × Going too deep and pinching the shoulders - stop when the upper arms are level.
  • × Using a chair with wheels. Do not.
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One thing that matters

Keep your hips brushing close to the chair. The further out they are, the more it becomes a leg exercise.

How much

Sets and reps for Chair Triceps Extension

Where you are Aim for
Just starting 3 sets x 10
The standard 3 sets x 12-15
Once it is easy 3 sets x 20, slower
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Breathing

In as you lower, out as you straighten the arms.

Too hard, or too easy?

Where this sits

You are here Chair Triceps Extension 3 sets x 12-15

Beginner · Chair or bed

Harder → Triceps Dips 3 sets x 10-15

Move up when chair triceps extension stops being a challenge.
Questions

Chair Triceps Extension, answered

What does this do that dips do not?

It isolates the triceps with far less shoulder involvement and much less load, which makes it the sensible starting point if dips are too hard or your shoulders complain.

How do I make it harder?

Slow the lowering phase to three seconds and pause at the bottom. With no weight to add, tempo is the lever you have.

Should my elbows stay still?

Yes - that is the exercise. If the elbows drift forward and back, the shoulders have taken over and the triceps get a rest.

One exercise is never the whole story

Which day to do Chair Triceps Extension, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.

Build My Free Plan
Arms

You can also try

🦾 Beginner

Triceps Dips

Triceps, shoulders

Targets the back of your arms. All you need is a chair.

3 sets x 10-15 →
🦾 Intermediate

Pike Push Ups

Shoulders, triceps

The best shoulder exercise you can do at home. Your own bodyweight does the job of a dumbbell.

3 sets x 8-12 →
🦾 Beginner

Arm Circles

Shoulders

Doubles as a warm up, but hold it long enough and your shoulders will be burning.

2 sets x 30 sec →
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This is general information, not medical advice

Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.

Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.

More about where these numbers come from is on the about page.