Chest Dip On Pull Up Bar

Muscles worked

Setup

1. Jump or muscle-up to the top of the pull-up bar so your arms are fully extended and the bar is at hip level.
2. Use a slightly wider than shoulder-width overhand grip with thumbs wrapped around the bar.
3. Lean your torso slightly forward and engage your core to stabilize your body over the bar.
4. Keep your legs straight or slightly tucked, ensuring they do not swing during the movement.

How to do it

1. Inhale as you slowly lower your chest toward the bar by bending your elbows, allowing them to flare slightly outward.
2. Descend until your chest nearly touches the bar or your elbows reach a 90-degree angle.
3. Exhale as you powerfully push back up to the starting position, fully extending your arms without locking the elbows.
4. Maintain a controlled tempo, taking roughly two seconds for the descent and one second for the push.

Form checklist

• Keep your shoulders depressed and away from your ears throughout the entire set.
• Maintain a consistent forward lean to maximize chest recruitment and maintain balance.
• Avoid using momentum or 'kipping' with your legs to assist the movement.
• Ensure your elbows stay in line with your wrists to protect the joints.

Pro tips

• Focus on 'squeezing' the bar inward as you push up to maximize pectoral fiber recruitment.
• At the top of the movement, actively push the bar away to engage the serratus anterior and stabilize the scapulae.

Make it harder

• Wear a weighted vest or hold a small dumbbell between your feet to increase resistance.
• Slow down the eccentric phase to 4 seconds to increase time under tension and muscle fiber breakdown.

Frequently asked

What muscles does the chest dip on pull up bar work?

The chest dip on pull up bar primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the chest dip on pull up bar?

The chest dip on pull up bar requires no equipment — just your body weight.

Is the chest dip on pull up bar good for beginners?

The chest dip on pull up bar is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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