Grip the parallel bars with your hands shoulder-width apart, arms fully extended, and feet off the ground. Keep your core engaged and legs hanging or bent.
Execution
Slowly lower your body by bending your elbows, aiming to lower your torso until your shoulders are slightly below your elbows. Push back up by straightening your arms, exhaling as you press upward.
Equipment required
Machine
Target muscles
Chest
More Detailed Information
Chest Dips
How to Do:
Set Up: Stand facing a set of parallel bars, gripping them with your hands shoulder-width apart, and palms facing inward. Your arms should be fully extended, and your feet should be off the ground.
Starting Position: With your arms straight, maintain an upright posture while engaging your core. Your legs should hang down or be bent at the knees, depending on your comfort.
Lower Your Body: Slowly lower your body by bending your elbows and leaning slightly forward. Keep your elbows close to your sides, and aim to lower your torso until your shoulders are slightly below your elbows or until you feel a stretch in your chest.
Push Back Up: Push through your palms and straighten your arms, lifting your body back up to the starting position. Exhale as you press upward.
Repeat: Complete the desired number of repetitions, focusing on controlled movements throughout.
Benefits:
Chest dips primarily target the chest muscles (pectoralis major), particularly the lower portion, while also engaging the triceps and shoulders. This bodyweight exercise is excellent for building upper body strength and muscle definition.
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