Wide Grip Chest Dip on High Parallel Bars
Build a powerful chest and triceps with wide grip chest dips. This challenging bodyweight exercise emphasizes pectoral activation for upper body strength
- Movement
- Compound
- Force
- Push
- Per set
- 2 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Wide Grip Chest Dip on High Parallel Bars
Assisted Wide Grip Chest Dip (kneeling)
Chest · Leverage machine
Deep Push-up on Parallel Bars
Chest · Pectoralis Major Clavicular Head · Body weight
Push up and Triceps Dip on Parallel Bars
Chest · Body weight
Chest Dip on Straight Bar
Chest · Pectoralis Major Clavicular Head · Body weight
Description
A strength training exercise where you lower your body on parallel bars using a wide grip, primarily targeting the chest muscles.
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How to do Wide Grip Chest Dip on High Parallel Bars
- 01Setup
Stand between high parallel bars and grip them slightly wider than shoulder-width, ensuring a stable, secure hold with your palms facing inward.
- 02Setup
Jump or step up to support your body with straight arms, externally rotate your shoulders, depress your scapulae, and lean your torso significantly forward from your hips.
- 03
Slowly lower your body by bending your elbows, allowing them to flare out slightly as you descend until your shoulders are below your elbows. Inhale during this controlled lowering phase.
- 04
Drive through your hands and push your body back up to the starting position with straight arms, maintaining your forward lean. Exhale powerfully as you extend your elbows.
- 05
Focus on squeezing your chest at the top, maintaining the forward lean and controlled movement throughout the entire repetition without shrugging your shoulders.
Tips
- To maximize chest activation, maintain a strong forward lean from your hips throughout the entire movement, keeping your elbows flared out slightly as you descend.
- Control your descent fully, aiming for a consistent 2-3 second lowering phase to increase time under tension and muscle engagement in your chest.
- Actively depress your shoulder blades and keep them "packed" down and back to protect your shoulders and ensure the chest is doing the primary work.
- Perform a full range of motion by lowering until your shoulders are below your elbows, but only if you can do so without any discomfort or pain in your shoulder joints.
Common mistakes
- Failing to lean forward sufficiently places more emphasis on the triceps and shoulders; fix this by actively pushing your chest towards the floor throughout the movement.
- Allowing your shoulders to shrug up towards your ears during the dip can lead to shoulder impingement; actively depress your scapulae and keep your shoulders down.
- Using momentum to rebound out of the bottom position reduces muscle engagement and increases injury risk; control the entire movement, especially the transition from eccentric to concentric.
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Get Ellim — FreeQuestions
Is Wide Grip Chest Dip on High Parallel Bars good for beginners?
Wide Grip Chest Dip on High Parallel Bars is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Wide Grip Chest Dip on High Parallel Bars?
You need Body weight to perform Wide Grip Chest Dip on High Parallel Bars. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Wide Grip Chest Dip on High Parallel Bars?
To maximize chest activation, maintain a strong forward lean from your hips throughout the entire movement, keeping your elbows flared out slightly as you descend. Control your descent fully, aiming for a consistent 2-3 second lowering phase to increase time under tension and muscle engagement in your chest. Actively depress your shoulder blades and keep them "packed" down and back to protect your shoulders and ensure the chest is doing the primary work. Perform a full range of motion by lowering until your shoulders are below your elbows, but only if you can do so without any discomfort or pain in your shoulder joints.
What are common mistakes when doing Wide Grip Chest Dip on High Parallel Bars?
Failing to lean forward sufficiently places more emphasis on the triceps and shoulders; fix this by actively pushing your chest towards the floor throughout the movement. Allowing your shoulders to shrug up towards your ears during the dip can lead to shoulder impingement; actively depress your scapulae and keep your shoulders down. Using momentum to rebound out of the bottom position reduces muscle engagement and increases injury risk; control the entire movement, especially the transition from eccentric to concentric.
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Bodyweight Kneeling Push-up Row
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Push-up Pull
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Free · iPhone only · Available on the App Store