Chest dip on straight bar

Exercise overview

Primary muscle group: Chest

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 1

Description: Position Yourself: Start by hopping onto the parallel bars with your arms fully extended to support your body. Make sure your hands are facing inward and your body remains vertical. This is your starting position. Lower Your Body: Slowly lower yourself in a controlled manner until there’s about a 90-degree bend in your shoulders, ensuring your forearms remain perpendicular to the bars. Shift Position: Immediately shift your torso backward by repositioning your forearms so they are now fully atop the parallel bars, keeping your body straight. Return to Perpendicular: Shift your torso back to the original position by moving your forearms so they’re perpendicular to the bars again. Press Up: Contract your pectoral muscles and triceps to press your body back up to full arm extension. Repeats: Repeat these steps for the desired number of repetitions, maintaining control and proper form throughout the exercise.

Exercise ID: 00224

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Warm-Up Thoroughly: Make sure you've properly warmed up your upper body, focusing on shoulder and tricep mobility to prevent injury and ensure a full range of motion.
Proper Grip: Hold the bars with a grip that's about shoulder-width apart. A narrower grip can shift the emphasis to your triceps rather than your chest.
Lean Forward: To target your chest muscles effectively, lean your torso slightly forward as you dip down. This forward angle engages the pectoral muscles more intensively.
Control Descent: Lower yourself in a controlled manner to maximize muscle engagement and prevent injury. Aim for a tempo of around 2-3 seconds on the way down.
Elbow Position: Keep your elbows flared out slightly. This helps in engaging the chest muscles more. However, ensure they're not flared out too much to avoid straining the shoulders.
Depth of Dip: Go down until your upper arms are about parallel to the ground. Going too low can put unnecessary stress on your shoulder joints.
Engage Core: Keep your core muscles tight throughout the movement to maintain stability and form.
Breathing: Inhale as you lower your body and exhale as you push back up to the starting position. Proper breathing helps in maintaining rhythm and stability.
Avoid Swinging: Maintain a steady and controlled movement without swinging your legs or using momentum. This isolates the chest muscles efficiently.
Gradual Progression: If you're new to dips, start with assisted dips or use resistance bands. Gradually increase depth and difficulty as your strength improves.
Regular Stretching: Incorporate shoulder and chest stretches into your routine to maintain flexibility and reduce the risk of injury.
Listen to Your Body: If you experience pain, particularly in your shoulders, it's a sign to stop and assess your form or consult with a professional.

Exercise overview

Exercise tips and tricks

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