---
title: "Chest Dip (On Dip Station)"
description: "Begin by grasping the parallel bars of the dip pull-up cage with your palms facing inward and your arms fully extended."
locale: en
slug: chest-dip-on-dip-station
url: "https://hi.fitness/exercises/chest-dip-on-dip-station"
primaryMuscle: "Lower chest"
secondaryMuscles: ["Front delts","Triceps"]
equipment: ["Pull-up bar"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/2f6c7b23-chest-dip-on-dip-station.mp4"
updatedAt: 2026-07-30T21:30:12+00:00
---
# Chest Dip (On Dip Station)

Begin by grasping the parallel bars of the dip pull-up cage with your palms facing inward and your arms fully extended.

## How to do it

1. Begin by grasping the parallel bars of the dip pull-up cage with your palms facing inward and your arms fully extended.
2. Lift your body off the floor and lean slightly forward, crossing your ankles behind you for balance.
3. Lower your body by bending your elbows until your upper arms are parallel to the floor, keeping your chest leaning forward to engage your chest muscles.
4. Push through your palms to extend your elbows and lift your body back to the starting position. Repeat for the desired number of repetitions.

## Form tips

- Focus on leaning forward slightly to emphasize the chest muscles rather than the triceps.
- Avoid locking your elbows at the top of the movement to keep tension on your muscles.
- Ensure your shoulders remain down and away from your ears to avoid unnecessary strain.

## Similar exercises

- [Chest Dip](https://hi.fitness/exercises/chest-dip) - Lower chest · Other
- [Chest Dip on Bench](https://hi.fitness/exercises/chest-dip-on-bench) - Lower chest · Bodyweight
- [Barbell Bench Press Decline](https://hi.fitness/exercises/barbell-bench-press-decline) - Lower chest · Barbell
- [Chest Dip Weighted](https://hi.fitness/exercises/chest-dip-weighted) - Lower chest · Pull-up bar
- [Machine Chest Press Decline](https://hi.fitness/exercises/machine-chest-press-decline) - Lower chest · Machine
- [Chest Dip Machine](https://hi.fitness/exercises/chest-dip-machine) - Lower chest · Machine
- [Chest Dip with Pause Bodyweight](https://hi.fitness/exercises/chest-dip-with-pause-bodyweight) - Lower chest · Pull-up bar
- [Chest Dip Weighted Slow](https://hi.fitness/exercises/chest-dip-weighted-slow) - Lower chest · Pull-up bar