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

Ranked 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. Open "How to perform this exercise" on a card for 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. Best match

   

   1. Dips - Chest Version

   99% match

   • Pectorals
   • Other
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
   • Bodyweight
   • Advanced
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   Progression

   3. Korean Dips

   90% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Position yourself between two parallel bars with your arms extended and supporting your body weight.
   2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
   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: standing, not hanging
4. 

   4. Push-ups With Feet Elevated

   87% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   The same equipment, done lying face down instead.

   How to perform this exercise

   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
   • Bodyweight
   • Intermediate
   • Compound

   It uses the same equipment and still works the pectorals.

   How to perform this exercise

   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. Play demonstration

   6. Decline Push-up

   82% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place your hands on the ground slightly wider than shoulder-width apart, with your feet elevated on a stable surface.
   2. Keep your body in a straight line from head to toe, engaging your core muscles.
   3. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
   4. Push through your palms to extend your arms and return to the starting position.
   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: lying face down, not hanging
7. 

   7. Decline Dumbbell Bench Press

   80% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   8. Dumbbell Decline Hammer Press

   80% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on a decline bench with your feet secured and your head lower than your hips.
   2. Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
   3. Lower the dumbbells to the sides of your chest, keeping your elbows slightly bent.
   4. Press the dumbbells back up to the starting position, fully extending 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: 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)
9. Play demonstration

   Progression

   9. Superman Push-up

   79% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
   2. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
   3. As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out.
   4. Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position.
   5. Repeat the movement, this time lifting your left arm and right leg.
   6. Continue alternating sides 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: lying face down, not hanging
10. Play demonstration

    10. Push And Pull Bodyweight

    77% match

    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line.
    2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
    3. Push through your palms to extend your arms and return to the starting position.
    4. From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight.
    5. Push through your palms to extend your arms and return to the starting position.
    6. 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: lying face down, not hanging