Movement overview

Dips on parallel bars target the chest, triceps, and shoulders. This compound exercise emphasizes the lower part of the pectoral muscles and helps in building upper body strength and mass. Proper form is crucial to maximize effectiveness and prevent injury.

Step-by-step cues

1. Begin by gripping the parallel bars with your palms facing inward and arms fully extended.
2. Lift your body off the ground by straightening your arms, keeping your torso slightly leaning forward.
3. Bend your elbows to lower your body until your upper arms are parallel to the ground or slightly below.
4. Pause briefly at the bottom of the movement, then push through your palms to extend your arms and return to the starting position.
5. Maintain a controlled motion throughout the exercise, avoiding any swinging or jerking movements.

Technical tips

• Keep your core engaged to maintain stability and control during the exercise.
• Leaning forward slightly will emphasize chest activation over triceps.
• Avoid locking out your elbows at the top to maintain tension on the muscles.
• Breathe in as you lower yourself and exhale as you push back up.
• If you're new to this exercise, consider using an assisted dip machine or resistance bands for support.