Chest Dip (on Dip-pull-up Cage)

Advanced

Pectorals

Body Weight

Chest Dip (on Dip-pull-up Cage) fits in after your main press, and pure bodyweight leverage keeps the focus on chest thickness through a full range.

How to do Chest Dip (on Dip-pull-up Cage)

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

Add to an AI Workout Plan All Chest Exercises Bodyweight Chest Exercises All Bodyweight Exercises

Chest Dip (on Dip-pull-up Cage) Sets and Reps by Goal

Strength

5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Add reps first, then slow the lowering phase.

Hypertrophy

4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load.

Endurance

4 sets of 40 seconds of unbroken work with 30 seconds of rest. Hold the end position for a beat once reps come easily.

Common Chest Dip (on Dip-pull-up Cage) Mistakes

Rushing reps so gravity does most of the work

Take two to three counts on the lowering phase of every rep.

Flaring the elbows straight out to the sides

Keep the upper arms nearer 45 degrees from the torso.

Easier and Harder Than Chest Dip (on Dip-pull-up Cage)

Easier progression

Behind Head Chest Stretch

Swap Chest Dip (on Dip-pull-up Cage) For

Cable One Arm Incline Fly On Exercise Ball

Dumbbell Incline Palm-in Press

Smith Wide Grip Bench Press

Chest Dip (on Dip-pull-up Cage) — Frequently Asked Questions

How do you do the Chest Dip (on Dip-pull-up Cage)?

Adjust the dip bars to a height that allows you to comfortably grip them. Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart. Jump up and straighten your arms, supporting your body weight on the bars. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Chest Dip (on Dip-pull-up Cage) work?

The Chest Dip (on Dip-pull-up Cage) primarily targets the pectorals. It is classified as a chest exercise and is performed with your bodyweight only.

How many sets and reps of the Chest Dip (on Dip-pull-up Cage) should I do?

For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Chest Dip (on Dip-pull-up Cage) good for beginners?

Not usually. The Chest Dip (on Dip-pull-up Cage) is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.

What can I do instead of the Chest Dip (on Dip-pull-up Cage)?

Try the Cable One Arm Incline Fly On Exercise Ball, Dumbbell Incline Palm-in Press or the Smith Wide Grip Bench Press. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.