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All exercises

Chest dip (on dip-pull-up cage)

Advanced

Chest dip (on dip-pull-up cage) is a compound bodyweight exercise for the chest, also working the triceps and front delts.

What it works

Primary muscle

Chest

Also works

TricepsFront delts

Equipment
Bodyweight
Type
Compound · Push
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

  1. 1Adjust the dip bars to a height that allows you to comfortably grip them.
  2. 2Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart.
  3. 3Jump up and straighten your arms, supporting your body weight on the bars.
  4. 4Bend your knees and cross your ankles behind you.
  5. 5Lower your body by bending your elbows, keeping your chest up and your shoulders down.
  6. 6Continue lowering until your shoulders are below your elbows or until you feel a stretch in your chest.
  7. 7Push through your palms and extend your elbows to raise your body back up to the starting position.
  8. 8Repeat for the desired number of repetitions.

What to do instead

  • Weighted straight bar dipWeight plate
  • Chest dipBodyweight
  • Chest dip on straight barBodyweight
  • Wide-grip chest dip on high parallel barsBodyweight
  • Korean dipsBodyweight
  • Assisted chest dip (kneeling)Machine

Easier variations

  • Assisted chest dip (kneeling)Machine
  • Assisted wide-grip chest dip (kneeling)Machine

Harder variations

  • Weighted straight bar dipWeight plate
Logged today · 2 min restChest dip (on dip-pull-up cage)

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  • Assisted seated pectoralis major stretch with stability ballMachine
  • Assisted wide-grip chest dip (kneeling)Machine
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