How to do a Chest Dip (Dip Cage)
The Chest Dip (Dip Cage) is an intermediate bodyweight exercise that works your chest, with help from your triceps and shoulders.
How to do a Chest Dip (Dip Cage), step by step
- Adjust the dip bars to a height that allows you to comfortably grip them.
- Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart.
- Jump up and straighten your arms, supporting your body weight on the bars.
- Bend your knees and cross your ankles behind you.
- Lower your body by bending your elbows, keeping your chest up and your shoulders down.
- Continue lowering until your shoulders are below your elbows or until you feel a stretch in your chest.
- Push through your palms and extend your elbows to raise your body back up to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
| Target muscles | Chest |
|---|---|
| Secondary muscles | Triceps Shoulders |
| Equipment | Bodyweight |
| Difficulty | Intermediate |
Common mistakes
- Not going deep enough
- Flaring elbows out too much
- Shrugging shoulders
- Using momentum to push up
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
More exercises for the same muscles
- Barbell Bench Press
- Barbell Incline Bench Press
- Barbell Incline Bench Press (Seated)
- Dumbbell Bench Press
Frequently asked questions
What muscles does the Chest Dip (Dip Cage) work?
The Chest Dip (Dip Cage) mainly works your chest. It also works your triceps and shoulders.
Is the Chest Dip (Dip Cage) good for beginners?
It can be, with some coaching. The Chest Dip (Dip Cage) is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.
How many sets and reps of the Chest Dip (Dip Cage) should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Chest Dip (Dip Cage)?
Good alternatives are Barbell Bench Press, Barbell Incline Bench Press and Barbell Incline Bench Press (Seated).
Put it in a workout plan
- Bodyweight training program
- Push / Pull / Legs program
- Full body training program
- Browse all exercises
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