Parallel-Bar Dip

1. Starting Position:

   • Stand between the parallel bars and grip each bar firmly. Your hands should be shoulder-width apart.

   • Use your legs to jump or step up onto the bars. Your arms should be fully extended, and your body should be in a vertical line.

2. Body Positioning:

   • Keep your shoulders down and back to maintain good posture. Your core should be engaged to support your spine.

   • Your legs can be bent at the knees or straight down, whichever feels comfortable for you.

3. Lowering Phase:

   • Slowly lower your body by bending your elbows. Keep your elbows close to your body as you descend.

   • Lower yourself until your upper arms are parallel to the ground or slightly below. Ensure that your shoulders remain stable.

4. Rising Phase:

   • Push through your palms to extend your arms and lift your body back to the starting position.

   • Focus on squeezing your triceps as you push upward to fully extend your arms at the top.

5. Repetitions:

   • Aim to perform 8-12 repetitions. Rest briefly if needed, then repeat for 2-3 sets.

Tips:

• Keep your movements controlled to avoid injury.

• Avoid swinging your body; maintain a steady pace throughout the exercise.

• If you find it difficult, you can start with your feet on the ground or use a lower bar.