Wide-Grip Chest Dip On High Parallel Bars

Pectoralis MajorBody WeightIntermediate
1. Position yourself between the high parallel bars, facing away from them. 2. Place your hands on the bars, slightly wider than shoulder width apart, with your palms facing down. 3. Keep your arms straight and extend your legs in front of you, with your feet crossed or slightly apart. 4. Lower your body by bending your elbows, while keeping your torso upright and your shoulders down. 5. Continue descending until your chest is parallel to the floor or slightly lower. 6. Push through your hands, using your chest muscles and triceps, to lift your body back up to the starting position. 7. Repeat the exercise for the desired number of repetitions. 8. Remember to engage your core and maintain a controlled and smooth movement throughout the exercise.

How to perform the Wide-Grip Chest Dip On High Parallel Bars

  1. Set up. Set up in a stable, balanced starting position appropriate for the Wide-Grip Chest Dip On High Parallel Bars using your body weight.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your pectoralis major rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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