Parallel Bar Dips: Strengthen Your Upper Body

Starting Position:
- Grab the parallel bars with your palms facing inward and arms fully extended.
- Jump or step up onto the bars, supporting your body weight.
- Lean your torso slightly forward to emphasize the chest muscles.
- Cross your legs at the ankles for stability and balance.
Movement:
- Slowly lower your body by bending your elbows, keeping your arms at about a 45-60 degree angle to your torso (do not flare them out completely).
- Lower yourself until your upper arms are approximately parallel to the floor or slightly below (your elbows should form about a 90-degree angle).
- At the bottom position, you should feel a stretch in your chest.
Pushing Phase:
- Press through your palms and push yourself back up by straightening your arms while maintaining a slight forward lean.
- Focus on squeezing your chest as you rise.
- Do not lock your elbows at the top; keep a slight bend for constant tension.
Repeat:
- Perform the movement for the desired number of repetitions.

Lean Forward:
- To target your chest, make sure to lean your torso forward. If you remain upright, the emphasis will shift more toward the triceps.
Elbow Angle:
- Keep your elbows at a 45-60 degree angle relative to your body, not flared out wide. This reduces shoulder strain and keeps the focus on the chest.
Controlled Motion:
- Lower yourself in a slow and controlled manner to avoid stressing your shoulders or losing balance.
Range of Motion:
- Go as deep as comfortable, but avoid excessive depth if it causes shoulder discomfort.
Breathing:
- Inhale as you lower yourself down, and exhale as you push back up.
Warm Up Shoulders:
- Perform some light shoulder and chest stretches or mobility work before attempting dips to reduce the risk of injury.
Strength Progression:
- If dips are too challenging, start with assisted dips using a dip machine or resistance bands.
Avoid Momentum:
- Do not swing or use momentum. Keep the movement controlled for maximum muscle activation.

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