Chest Exercise Guide
Parallel Bar Chest Dip
Target Muscle
Chest
Equipment Needed
Standard Gym Equipment
Difficulty
Beginner
Step-by-Step Execution Instructions for Parallel Bar Chest Dip
- 1. Setup & Posture: Position yourself securely for Parallel Bar Chest Dip. Set your upper back firmly and plant feet flat on the floor.
- 2. Core Brace & Alignment: Inhale deeply to brace your core and establish control before beginning Parallel Bar Chest Dip.
- 3. Eccentric Lowering Phase: Lower the weight smoothly over 2 seconds to stretch the chest fibers while keeping elbows at a 45-degree angle.
- 4. Concentric Press & Lockout: Press through your chest muscles to return to full extension, squeezing upper and mid chest fibers at top.
📹 Video Tutorial & Form Guide
Video demonstration courtesy of Howcast.
Video demonstration by HowcastWatch original on YouTube ↗
For Muscle Mass (Hypertrophy)
Perform 3 to 4 sets of 8 to 12 reps with 90 seconds rest between sets.
For Maximum Strength
Perform 4 to 5 sets of 3 to 6 reps with 3 minutes rest between sets.
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Alternative Exercise
Machine Chest Press
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