Chest Dip (on Dip-pull-up Cage)

pectoralschestbody weight

Learn how to do the Chest Dip (on Dip-pull-up Cage) with proper form and technique. This body weight exercise primarily targets your Pectorals, with secondary emphasis on Triceps, Shoulders.

Chest Dip (on Dip-pull-up Cage) exercise demonstration showing proper form

How to Do the Chest Dip (on Dip-pull-up Cage)

Follow these steps to perform the Chest Dip (on Dip-pull-up Cage) with correct form:

  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.

Chest Dip (on Dip-pull-up Cage) Muscles Worked

Primary

pectorals

Secondary

tricepsshoulders

Exercise Details

Equipment
body weight
Body Part
chest
Category
Extended

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