Intermediate
CHEST DIP (ON DIP-PULL-UP CAGE)
Chest
Body Part
Pectorals
Target Muscle
Body weight
Equipment
Intermediate
Difficulty
Target Muscles
Pectorals
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Adjust the dip bars to a height that allows you to comfortably grip them.
2
Step:2 Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart.
3
Step:3 Jump up and straighten your arms, supporting your body weight on the bars.
4
Step:4 Bend your knees and cross your ankles behind you.
5
Step:5 Lower your body by bending your elbows, keeping your chest up and your shoulders down.
6
Step:6 Continue lowering until your shoulders are below your elbows or until you feel a stretch in your chest.
7
Step:7 Push through your palms and extend your elbows to raise your body back up to the starting position.
8
Step:8 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
