Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
IntermediateCompoundBodyweight
Chest Dip (On Dip Pull Up Cage)
Pectorals · Chest
4
sets
6–8
reps
2m
Rest time
~10
Calories / set
Instructions
- 1
Adjust the dip bars to a height that allows you to comfortably grip them.
- 2
Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart.
- 3
Jump up and straighten your arms, supporting your body weight on the bars.
- 4
Bend your knees and cross your ankles behind you.
- 5
Lower your body by bending your elbows, keeping your chest up and your shoulders down.
- 6
Continue lowering until your shoulders are below your elbows or until you feel a stretch in your chest.
- 7
Push through your palms and extend your elbows to raise your body back up to the starting position.
- 8
Repeat for the desired number of repetitions.
Muscles worked
Primary
Pectorals
triceps
Secondary
tricepsshoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
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