Chest Dip (on dip-pull-up cage)

Description

How to Do Chest Dip (on dip-pull-up cage)

1. 1
   Setup

   Grip the dip bars with an overhand grip, slightly wider than shoulder-width, ensuring your body is suspended with arms fully extended and shoulders depressed.

2. 2
   Setup

   Lean your torso slightly forward, around 15-30 degrees, and bend your knees, crossing your ankles behind you to maintain stability and activate the chest.

3. 3

   Inhale as you slowly lower your body by bending your elbows, allowing them to flare out slightly, until your shoulders are below your elbows or you feel a deep stretch in your chest.

4. 4

   Exhale forcefully as you push back up through your palms, extending your elbows and driving your body upwards to the starting position, focusing on squeezing your lower chest.

5. 5

   Ensure full elbow extension at the top without locking out, maintaining a slight forward lean throughout the movement to keep tension on the chest.

Tips

• Maintain a consistent forward lean from your hips throughout the entire movement to emphasize chest activation over triceps.
• Control the eccentric (lowering) phase to maximize muscle engagement and prevent injury; aim for a 2-3 second descent.
• Actively depress your shoulders (push them down away from your ears) at the top and throughout the movement to protect your rotator cuffs and engage the lower traps.
• Go as deep as your shoulder mobility allows, ensuring your shoulders descend below your elbows for optimal chest stretch and muscle activation.

Common Mistakes

• ×Failing to lean forward sufficiently shifts the focus from the chest to the triceps and anterior deltoids; ensure a distinct forward lean to target the chest effectively.
• ×Allowing your shoulders to shrug up towards your ears can put undue stress on the shoulder joint; actively depress your shoulders throughout the movement to keep them packed and stable.
• ×Using momentum to bounce out of the bottom position reduces muscle tension and increases injury risk; maintain a controlled tempo, especially during the eccentric phase, and pause briefly at the bottom.