Parallel bar dips

4 × 8-12  ·  Equipment: No equipment, Pull-up bar

Muscle groups: Chest · Arms

How to do parallel bar dips

1. Grip the parallel bars firmly and lift your body until your arms are extended.
2. Cross or bend your legs and keep your torso slightly leaning forward.
3. Lower by bending your elbows while keeping your chest up and shoulders down.
4. Lower until your elbows reach 90 degrees or your chest is level with your hands.
5. Push your body up by extending your elbows and shoulders.
6. Exhale as you rise and keep your core tight to avoid swinging.

Mistakes to avoid

• Don't descend past 90 degrees if you feel shoulder tension; protect the joint.
• Don't shrug your shoulders up to your ears; keep them low and away from your neck.
• Don't swing or rush the movement; control both the lowering and the pushing.
• Stop if you feel elbow or shoulder pain; use the assisted version if needed.

Progression

• Start with band-assisted or machine-assisted dips and reduce the help each week.
• Once you complete 3-4 sets of 8 reps, train clean bodyweight dips.
• Add 1 rep per week until you reach 12.
• When you hit 12, add weight with a belt or lower more slowly for 3-4 seconds.