Chest Dip (On Dip-Pull-Up Cage)

Setup

1. 01Grip the tower's dip handles with palms facing in.
2. 02Use the frame steps to press up into a locked-out support.
3. 03Lean the torso forward 20 to 30 degrees over the hands.
4. 04Bend the knees behind you to keep the lean without swinging.

Execution

1. 01Lower under control until the upper arms are around parallel.
2. 02Feel the stretch across the lower chest at the bottom.
3. 03Press back up while holding the forward angle.
4. 04Stop just short of full lockout to keep the pecs loaded.

Checkpoints

• -The body stays quiet on the frame with no swing between reps.
• -The forward lean is constant from top to bottom.
• -Shoulders stay down and packed at the bottom position.
• -Elbows track back and slightly out, not flared straight sideways.

Common mistakes

• -Kipping off the frame steps to finish reps.
• -Riding upright so the triceps take over.
• -Half-repping the top portion only.
• -Gripping so wide on angled handles that the shoulders pinch.