10 Best Chest Dip (On Dip-pull-up Cage) Alternatives for Limited Equipment

The 10 Best Chest Dip (On Dip-pull-up Cage) Alternatives

10 substitutes, ranked by how closely each one matches the Chest Dip (On Dip-pull-up Cage) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. 

   1. Dips - Chest Version

   99% match

   Pectorals · Intermediate · Compound

   A straight swap when you want to keep working the pectorals.

   • Other

   How to perform it

   1. For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
   2. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
   3. Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.
   4. Repeat the movement for the prescribed amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Chest Dip (On Dip-pull-up Cage)
   • Equipment: bodyweight only, the same as the Chest Dip (On Dip-pull-up Cage)
   • Body position: hanging, the same as the Chest Dip (On Dip-pull-up Cage)
2. Play demonstration

   Progression

   2. Wide-grip Chest Dip On High Parallel Bars

   95% match

   Pectorals · Advanced · Compound

   Pick this when you want a harder version that still works the pectorals.

   • Bodyweight

   How to perform it

   1. Position yourself on the parallel bars with your arms fully extended and your body suspended in the air.
   2. Lean forward slightly and lower your body by bending your elbows until your chest is just above the bars.
   3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Chest Dip (On Dip-pull-up Cage)
   • Equipment: bodyweight only, the same as the Chest Dip (On Dip-pull-up Cage)
   • Body position: hanging, the same as the Chest Dip (On Dip-pull-up Cage)

3. Progression

   3. Korean Dips

   90% match

   Pectorals · Advanced · Compound

4. 

   4. Push-ups With Feet Elevated

   87% match

   Pectorals · Intermediate · Compound

   The same equipment, done lying face down instead.

   • Bodyweight

   How to perform it

   1. Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
   2. Place your toes on top of a flat bench. This will allow your body to be elevated. Note: The higher the elevation of the flat bench, the higher the resistance of the exercise is.
   3. Lower yourself until your chest almost touches the floor as you inhale.
   4. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
   5. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Chest Dip (On Dip-pull-up Cage)
   • Equipment: bodyweight only, the same as the Chest Dip (On Dip-pull-up Cage)
   • Body position: lying face down, not hanging
5. Play demonstration

   5. Chest Dip On Straight Bar

   85% match

   Pectorals · Intermediate · Compound

   It uses the same equipment and still works the pectorals.

   • Bodyweight

   How to perform it

   1. Grab the parallel bars with your palms facing down and your arms fully extended.
   2. Bend your knees and cross your ankles.
   3. Lower your body by bending your arms until your shoulders are below your elbows.
   4. Push yourself back up to the starting position by straightening your arms.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Chest Dip (On Dip-pull-up Cage)
   • Equipment: bodyweight only, the same as the Chest Dip (On Dip-pull-up Cage)
   • Body position: hanging, the same as the Chest Dip (On Dip-pull-up Cage)

6. 6. Decline Push-up

   82% match

   Pectorals · Intermediate · Compound

7. 

   7. Decline Dumbbell Bench Press

   80% match

   Pectorals · Intermediate · Compound

   A good swap when you have dumbbells to work with, and it still works the pectorals.

   • Dumbbell

   How to perform it

   1. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
   2. Once you are laying down, move the dumbbells in front of you at shoulder width.
   3. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
   4. Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor.
   5. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up..
   6. Repeat the movement for the prescribed amount of repetitions of your training program.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Chest Dip (On Dip-pull-up Cage)
   • Equipment: free weights, not bodyweight only
   • Body position: lying on your back, not hanging
   • Balance: easier to stay steady on than the Chest Dip (On Dip-pull-up Cage)

8. 8. Dumbbell Decline Hammer Press

   80% match

   Pectorals · Intermediate · Compound

9. Progression

   9. Superman Push-up

   79% match

   Pectorals · Advanced · Compound

10. 10. Push And Pull Bodyweight

    77% match

    Pectorals · Intermediate · Compound