This is a unique variation of the dip that hits the chest. It's a great alternative if you don't have dipping bars or two bars to make your own dip stand in the rack.

Set the bar in the rack (or Smith machine) at about midsection level and stand in front of it. Take a moderately wide grip - inside of what you'd normally use for a regular bench press. Take your feet off the ground and balance on the bar.

Now lower yourself down like you're doing a dip, bringing your legs forward underneath the bar as you drop down. This will help counterbalance you as you'll be needing to lean your upper body forward as well during the dip to keep your balance.

Exert forward-rolling pressure on the bar to keep it from rolling backwards (if you're doing this in the rack with the bar able to move freely). Now press yourself back up, bringing your legs back around and straight underneath you. Squeeze your chest hard as you push up.

This balancing works the chest hard, as does your body position. It's a quick and simple way to grab some bodyweight chest work without much setup!