Hang from the parallel bars with arms extended and legs suspended:
• Inhale and bend the elbows to bring the chest level with the bars.
- Return to the extended arm position.
- Exhale at the end of the effort.
The more the chest is angled forward during the exercise, the more the inferior fibers of the pectorals are used. Conversely, the more vertical the chest, the more the triceps brachii will be used.
This exercise is excellent for stretching the pectoralis major and for working on the flexibility of the shoulder girdle. However, it is not recommended for beginners because it requires a certain amount of initial strength.
If you are a beginner, use a dips machine to familiarize yourself with the movement.
Sets of 10 to 20 repetitions provide the best results.
For developing more strength and also more size, athletes used to this movement may use a weight belt, or hang a weight from their legs.
Variations:
- Standard Parallel Bar Dip: This variation involves placing your hands on the parallel bars, with your arms straight and your feet off the ground. Lower your body until your elbows are bent to about 90 degrees, then push back up.
- Weighted Parallel Bar Dip: This variation involves adding weight to your dips by wearing a weighted vest or holding a weight plate between your legs. This is a great way to increase the intensity of the exercise and build more strength.
- Narrow Grip Parallel Bar Dip: This variation involves placing your hands closer together on the parallel bars. This targets the triceps muscles more than the chest muscles.
- Wide Grip Parallel Bar Dip: This variation involves placing your hands wider apart on the parallel bars. This targets the chest muscles more than the triceps.
- Eccentric Parallel Bar Dip: This variation involves focusing on the lowering phase of the dip. Lower your body very slowly, taking at least 5-10 seconds to complete the movement. This can help to build strength and muscle mass.
- Assisted Parallel Bar Dip: This variation involves using an assisted dip machine or resistance bands to help you perform the exercise. This is a good option for beginners or those who are not yet strong enough to perform the full exercise on their own.
- Explosive Parallel Bar Dip: This variation involves exploding up off the parallel bars at the top of the movement, using your upper body strength to generate power. This can help to build explosive power and improve your athletic performance.