Primary Muscle Group(s): Chest (Pectorals)
Secondary Muscle Group(s): Shoulders (Front) and Triceps
1. Support your body at straight arm’s length.
2. Keep your back straight, torso straight, knees flexed, and feet behind you.
3. Lower your body to a point where you feel a comfortable stretch
4. Slowly push your torso upward back to the starting position.
Parallel bar dips are great mass builders for the chest and triceps. This exercise can be done at a gym that is equipped with a dipping station (or machine) or between to solid objects such as two chairs (facing each other). The important point to remember is to ensure the distance between the two objects is just greater than shoulder width.
I consider this exercise a chest exercise and a compound movement. Although this exercise can be classified as a triceps exercise, I use it as a chest builder. To ensure the effectiveness of this exercise as a chest builder, remember two points.
First, keep your head down during the course of the movement and move your body forward. Secondly, move your elbows out a bit. That is, keep your elbows out and away from your body. This will ensure that you are using more chest than triceps.
Remember, really concentrate on squeezing your entire chest area at the top of the movement.
Press play to view an instructional video on how to properly perform dips.
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.