The wide-grip chest dip on high parallel bars is a bodyweight exercise that primarily targets the chest, shoulders, and triceps. It involves using parallel bars that are elevated off the ground to perform a dipping motion with a wider hand placement.
How to perform
Step-by-step instructions:1. Begin by standing in between two high parallel bars with your arms extended overhead and your hands gripping the bars with an overhand grip. Your hands should be placed wider than shoulder-width apart.
2. Lift yourself off the ground by straightening your arms and supporting your body weight on the bars.
3. Slowly lower your body down towards the ground by bending your elbows and leaning your chest forward. Keep your back straight and core engaged throughout the movement.
4. Lower yourself until your chest is level with the tops of the bars, making sure to keep your elbows pointing slightly outwards to target the chest muscles.
5. Push yourself back up to the starting position by straightening your arms and lifting your body up. Make sure to squeeze your chest and triceps at the top of the movement.
6. Repeat for the desired number of repetitions, aiming for 3-4 sets of 8-12 reps.
7. To make the exercise more challenging, you can add weight by wearing a weighted vest or holding a dumbbell between your feet.
Remember to maintain proper form throughout the exercise to prevent injury and maximize the effectiveness of the movement. Consult with a fitness professional if you are unsure about how to perform this exercise properly.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.