Chest Dip (on dip-pull-up cage) Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Body weight
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Levator Scapulae, Pectoralis Major Clavicular Head, Latissimus Dorsi, Triceps Brachii, Deltoid Anterior
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Chest Dip, Weighted Chest Dip
Visualised Target Muscle Groups
Front
Back
How to: Chest Dip (on dip-pull-up cage)
- Start by gripping the bars of the dip station with your arms extended and shoulders relaxed.
- Lean slightly forward and lower your body by bending your elbows until your upper arms are at least parallel to the ground.
- Push back up to the starting position, focusing on engaging your chest muscles.
Common Mistakes
- Allowing elbows to flare out too much.
- Not going low enough to engage the chest muscles.
- Lifting the shoulders instead of keeping them down.
Modifications
- Use a band for assistance to reduce body weight during the dip.
- Perform the dip on a bench or a lower bar.
Tips
- Maintain a straight body posture throughout the movement.
- Control the motion to avoid using momentum.
- Keep your shoulders down and away from your ears.
Chest Dip (on dip-pull-up cage) Alternatives
Tags
chest
strength
body weight
triceps
deltoids
upper body
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