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Exercise 1430 · REF XgWyAiA

Chest Dip (on Dip-Pull-Up Cage) exercise animation

Chest Dip (on Dip-Pull-Up Cage)

Category
Chest
Equipment
Body Weight
Target
Pectorals

Using a dip station built into a pull-up cage keeps the hands in a fixed, stable position for the chest dip, which is more secure than freestanding parallel bars. The muscles worked don't change — chest and triceps still handle the load — but the fixed setup makes it easier to focus purely on depth and lean angle instead of balance. Leaning the torso forward through the dip is what shifts the emphasis toward the chest.

How to Do the Chest Dip (on Dip-Pull-Up Cage)

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

Muscles Worked

The Chest Dip (on Dip-Pull-Up Cage) primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have body weight? These target the same pectorals with different equipment.

Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals Barbell Bench Press Barbell Bench Press Barbell · Pectorals

FAQ

What muscles does the Chest Dip (on Dip-Pull-Up Cage) work?
The Chest Dip (on Dip-Pull-Up Cage) primarily targets the pectorals, with the triceps and shoulders assisting.
What equipment do I need for the Chest Dip (on Dip-Pull-Up Cage)?
The Chest Dip (on Dip-Pull-Up Cage) is done with no equipment — just body weight.
What's a good alternative to the Chest Dip (on Dip-Pull-Up Cage)?
If you don't have access to the space or setup it needs, the Assisted Chest Dip (kneeling) targets the same pectorals using leverage machine instead.