Dip on parallel bars is one of the best exercises for chest muscles and triceps. It’s like the squat for the upper body along with pull-ups. It works your pecs under totally different angle than Bench Press and is nearly as effective if not even more.
Parallel dips require great stability and a decent strength. This exercise is quiet difficult but it causes massive gains. It works primarily on chest muscles, besides it hits triceps and a front part of the shoulder muscles.
To perform parallel dips correctly:
- Climb on a parallel bars with your arms straight, feet curled and crossed behind you and body leaned slightly forward.
- Lower yourself till the point your elbows past 90 degrees angle.
- Using your chest muscles press yourself up to the starting position.
Remember to keep your body stable and leaned forward during the whole movement. Dips are putting shoulders in not comfortable position and stretching them quiet well so make sure you are warmed up before trying to attempt it.
The most common mistake is not going through the full range of motion – your elbows have to be at least parallel in the bottom part of movement to perform this exercise correct.
To work different muscles you can do this exercise in different ways:
- Leaned forward, elbows away from your body – works more chest muscles;
- Upright body position and elbows closer (more narrow) – emphasize on triceps.
Dips are quiet difficult at the start. If don’t have enough strength to do them correctly you can:
- Do jumping dips – jump to lift yourself up, lower yourself without assistance very slowly (up to 5 seconds) trying to keep your chest muscles tensed.
- Put a bench behind you, curl your feet and rest them on it. It will make exercise much easier.
- Ask your training partner to hold your feet behind you.
If you can do 15 proper dips without assistance start adding weight by attaching plates to your belt. Some gyms are equipped with heavy chains – you can hang them on across your body – it’s a great way to increase resistance in bodyweight exercises.
Parallel dips are one of the hardest exercises but in the same time they are one of the best strength and mass builders of the upper body. Try to include them in your routine weather you train chest or your triceps to see how effective they are.