Wide-Grip Chest Dip on High Parallel Bars
Expert Advice
Lean slightly forward during the dip to better target the chest muscles, and avoid going too low to prevent shoulder strain.
How-to-do Steps
- Grip the parallel bars with a wide grip and hoist yourself up to a starting position with your arms fully extended.
- Inhale and slowly lower your body by bending your elbows, leaning your torso slightly forward.
- Lower down until your shoulders are just below your elbows or you feel a stretch in your chest.
- Exhale and push yourself back up to the starting position by extending your elbows and contracting your chest.
- Repeat for the desired number of repetitions.
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Muscles Worked
Wide-Grip Chest Dip on High Parallel Bars primarily targets the Chest, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest60%
Secondary
Shoulders20%
Triceps20%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Wide-Grip Chest Dip on High Parallel Bars work?
Wide-Grip Chest Dip on High Parallel Bars primarily targets the Chest. Secondary muscles involved include Shoulders, Triceps. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Wide-Grip Chest Dip on High Parallel Bars?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Wide-Grip Chest Dip on High Parallel Bars suitable for beginners?
Yes, Wide-Grip Chest Dip on High Parallel Bars is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
