TETSUChest Dip (On Dip-Pull-Up Cage)
The Chest Dip (On Dip-Pull-Up Cage) is a bodyweight exercise for the chest that primarily targets the pectorals, with the triceps and shoulders assisting. Follow the 8 steps below for correct form, with an animated demonstration.
How to 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.
- 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.
Common 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. The triceps and shoulders work as supporting muscles.
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 body weight only, so you can do it anywhere.
How many sets and reps of the Chest Dip (On Dip-Pull-Up Cage) should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Chest Dip (On Dip-Pull-Up Cage) works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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