Chest Dip (On Dip Pull Up Cage)
A beginner chest movement targeting the pectoralis major sternal head, using body weight.
- Targets
- Pectoralis Major Sternal Head
- Also works
- Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head
- Equipment
- Body weight
- Level
- Beginner
- Start with
- 3 × 10-12, 60s rest
Where this fits in a week
Dietly scores one photo a week out of 100, names the area holding the score back, and builds the week around it — so a movement like this gets programmed when your pectoralis major sternal head is what needs the work, not because it was next on a list.
Get the appMore chest movements
Above Head Chest StretchChestBeginnerBody weight
Archer Push upPectoralis Major Clavicular HeadBeginnerBody weight
Arm CrossoverChestBeginnerBody weight
Assisted Weighted Push-upPectoralis Major Sternal HeadBeginnerWeighted
Band Alternate Low Chest FlyPectoralis Major Sternal HeadIntermediateBand
Band Bench PressPectoralis Major Clavicular HeadIntermediateBand
Demonstration courtesy of Gym Visual. Sets and reps are a starting point, not a prescription. Speak to a qualified professional before starting a new exercise program, particularly if you are managing an injury or a health condition.