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Chest · Intermediate

Chest Dip (on dip-pull-up cage)

Forward-leaning bodyweight dip on parallel bars emphasizing the chest while the triceps and shoulders assist the vertical press.

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Exercise overview

Training details

ChestTricepsShoulders

Equipment

Dip Machine

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Start by gripping the bars of the dip station with your arms extended and shoulders relaxed.
  2. 02Set the shoulder blades and keep the pressing path smooth and controlled.
  3. 03Lean slightly forward and lower your body by bending your elbows until your upper arms are at least parallel to the ground.
  4. 04Push back up to the starting position, focusing on engaging your chest muscles.
  5. 05Return to the starting position under control before beginning the next repetition.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionMachine-Assisted DipRelated variationParallel Bar DipsRelated variationPartner Assisted DipRelated variationSeated Dip MachineRelated variationRing DipRelated variationStraight-Leg Bench Dip

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteClose-Grip Bench PressComparable substituteDiamond Push-UpComparable substituteCable Triceps PushdownComparable substituteHand Stand Push UpComparable substituteBench Press

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