Wide Grip Chest Dip On High Parallel Bars

Muscles worked

Setup

1. Mount the parallel bars using a grip wider than shoulder-width, with palms facing inward.
2. Support your weight with arms extended but not locked, and cross your ankles behind you.
3. Lean your torso forward at approximately a 30-to-45-degree angle.
4. Pull your shoulder blades down and back to create a stable base for the shoulders.

How to do it

1. Inhale as you slowly lower your body by bending the elbows, allowing them to flare slightly outward to emphasize the chest.
2. Continue the descent until you feel a deep stretch in the pectorals or your shoulders reach the level of your elbows.
3. Exhale as you press back up to the starting position using a controlled, powerful motion.
4. Maintain the forward lean throughout the entire repetition to keep the focus on the chest rather than the triceps.

Form checklist

• Keep your chin tucked slightly toward your chest to help maintain the forward lean.
• Avoid shrugging; keep your shoulders depressed away from your ears throughout the movement.
• Ensure elbows flare out slightly but remain controlled to protect the shoulder joints.
• Maintain a tight core to prevent your body from swinging or using momentum.

Pro tips

• Focus on 'squeezing' the bars together as you press up to maximize pectoral contraction through adduction.
• Stop just short of full elbow lockout at the top to maintain constant tension on the chest muscles.

Make it harder

• Add resistance using a weighted dip belt or by holding a dumbbell securely between your feet.
• Incorporate a 3-second eccentric lowering phase followed by a 1-second pause at the bottom stretch.

Frequently asked

What muscles does the wide grip chest dip on high parallel bars work?

The wide grip chest dip on high parallel bars primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the wide grip chest dip on high parallel bars?

The wide grip chest dip on high parallel bars requires no equipment — just your body weight.

Is the wide grip chest dip on high parallel bars good for beginners?

The wide grip chest dip on high parallel bars is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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