Wide-Grip Chest Dip on High Parallel Bars

Setup

1. 01Choose parallel bars set wider than shoulder width and high enough for straight legs.
2. 02Grip the bars and press to a locked-out support position.
3. 03Depress the shoulders and lean the torso forward with a slight chin tuck.
4. 04Bend the knees or point the legs slightly forward to hold the lean.

Execution

1. 01Bend the elbows and lower slowly, letting them travel out to the sides.
2. 02Keep the forward lean so the chest, not the triceps, takes the load.
3. 03Descend until you feel a strong stretch across the lower chest, around upper arm parallel.
4. 04Press back up and squeeze the pecs to finish just short of a hard lockout.

Checkpoints

• -Forward torso lean is held from start to finish.
• -Elbows track out and slightly back, matching the wide grip.
• -Depth stops at a strong stretch, not a painful shoulder pinch.
• -Shoulders stay depressed at the bottom.

Common mistakes

• -Dropping too deep on the wide grip and irritating the front of the shoulder.
• -Standing the torso up and turning it into a triceps dip.
• -Bouncing out of the stretched bottom position.
• -Shrugging the shoulders toward the ears as fatigue sets in.