How to do the Chest Dip (on Dip-pull-up Cage)
Chest Dip (on Dip-pull-up Cage) is an advanced multi-joint compound pulling exercise targeting the Pectorals in the Chest region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Chest Dip (on Dip-pull-up Cage) demonstration · © GymiaFit
Chest Dip (on Dip-pull-up Cage) at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Pull
Chest Dip (on Dip-pull-up Cage) step by step
- 1Adjust the dip bars to a height that allows you to comfortably grip them.
- 2Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart.
- 3Jump up and straighten your arms, supporting your body weight on the bars.
- 4Bend your knees and cross your ankles behind you.
- 5Lower your body by bending your elbows, keeping your chest up and your shoulders down.
- 6Continue lowering until your shoulders are below your elbows or until you feel a stretch in your chest.
- 7Push through your palms and extend your elbows to raise your body back up to the starting position.
- 8Repeat for the desired number of repetitions.
Chest Dip (on Dip-pull-up Cage) — questions
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 also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Chest Dip (on Dip-pull-up Cage)?
None — the Chest Dip (on Dip-pull-up Cage) uses your bodyweight only, so it works at home with nothing but floor space.
Is the Chest Dip (on Dip-pull-up Cage) suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Chest Dip (on Dip-pull-up Cage)?
Archer Pull Up, Bench Pull-ups, Biceps Narrow Pull-ups train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Chest Dip (on Dip-pull-up Cage) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.