How to do a chest dips

Setup:

1. Parallel bars: Grasp the parallel bars, hands shoulder-width apart.
2. Starting position: Support yourself with arms fully extended, body upright. Lean slightly forward with your feet crossed behind you.

The Lift:

1. Initiate the dip: Slowly bend your elbows, lowering your body down. Maintain a forward lean to emphasize chest engagement.
2. Depth: Lower yourself until your upper arms are roughly parallel to the floor, or slightly deeper if comfortable.
3. Focus on chest and triceps: Concentrate on using your chest and triceps throughout the movement.
4. Powerful extension: Push back up to the starting position, extending your elbows fully.
5. Reset: Breathe, reset your posture, and prepare for the next repetition.

Tips:

• Controlled tempo: Avoid rapid, jerky movements. A controlled tempo increases tension in the targeted muscles.
• Elbow position: Keep your elbows relatively close to your body, avoiding excessive flaring to protect your shoulders.
• Variations: Weighted dips (advanced) add a weight belt or vest for greater resistance.