Exercise guide
Chest Dip On Dip Pull-Up Cage
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
- Waist
The chest dip is a powerful compound movement that targets the lower pectorals and front deltoids by using a forward lean to shift emphasis away from the triceps. It builds exceptional pressing strength and chest width through a deep, weighted range of motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Grip the bars with a neutral grip and jump or step up to the starting position with arms fully extended and shoulders stacked over wrists.
- Lean your torso forward at approximately a 30-to-45-degree angle to shift the load onto the chest.
- Bend your knees and cross your ankles behind you to stabilize your lower body and maintain the forward tilt.
- Depress your shoulder blades by pulling them down and away from your ears to create a stable base.
How to do it
- Inhale as you slowly lower your body by bending the elbows, allowing them to flare slightly outward to maximize the stretch on the pectoral fibers.
- Descend until your shoulders are slightly below the level of your elbows, or until you feel a deep, comfortable stretch in your chest.
- Exhale as you press back up to the starting position by driving through your palms, focusing on 'squeezing' your chest together.
- Maintain a controlled tempo, taking roughly 2 seconds to lower and 1 second to press back up.
Form checklist
- Keep your chin tucked and gaze slightly downward to maintain a neutral cervical spine.
- Maintain the forward torso lean throughout the entire set; do not allow the body to become vertical.
- Avoid shrugging the shoulders upward at the bottom of the movement.
- Stop just short of a hard elbow lockout at the top to keep constant tension on the chest muscles.
Pro tips
- To maximize pectoral recruitment, imagine trying to bring your biceps together as you reach the top of the movement.
- Focus on a 'chest-out' posture even while leaning forward to ensure the pectorals, rather than the front delts, take the brunt of the load.
Make it harder
- Wear a weighted dip belt to increase the resistance once you can easily perform 12-15 bodyweight reps.
- Add a 2-second pause at the bottom of the movement to eliminate momentum and increase time under tension in the stretched position.
Frequently asked
- What muscles does the chest dip on dip pull-up cage work?
- The chest dip on dip pull-up cage primarily targets the triceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the chest dip on dip pull-up cage?
- The chest dip on dip pull-up cage requires no equipment — just your body weight.
- Is the chest dip on dip pull-up cage good for beginners?
- The chest dip on dip pull-up cage is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.