Chest · Bodyweight
on Dip Pull-up Cage Chest Dip
How to do the on dip pull-up cage chest dip, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Grip the parallel bars on a dip cage and support yourself with arms straight. Lean your torso forward and lower until your upper arms are about parallel to the floor, then press back up.
- 1Your lower chest stretching and loading as you descend
- 2Your torso leaning forward to bias the chest over the triceps
- 3A strong press through your palms back to lockout
Common mistakes
- Staying upright, which shifts the work to your triceps
- Shrugging your shoulders up toward your ears
- Dropping too fast or bouncing out of the bottom
Muscles worked
The on dip pull-up cage chest dip mainly works the lower chest, triceps, and mid chest, with the front delts and upper chest assisting.
- Lower ChestPrimary
- TricepsPrimary
- Mid ChestPrimary
- Front DeltsSupport
- Upper ChestSupport
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the on dip pull-up cage chest dip for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.