BODYWEIGHT PARALLEL BAR - CHEST DIPS

  • Use bars that allow hands to stay wide and outside of the shoulders if possible
  • Lean forward with chest up, abs contracted, knees slightly in front and bent
  • Keep shoulders, as well as elbows, pulled back / scapula retracted (no internal/external rotation of shoulders throughout)
  • Keep chin on your chest
  • Squeeze hands inwards / toward each other from start to finish (intention)
  • When descending, ensure shoulders are pulled back
  • Come down getting a good stretch at the bottom, aim to form about 90º angle between triceps and elbows. Pause and contract the pecs before beginning the ascent
  • Avoid locking shoulders at the top, keep squeezing hands towards each other

BODYWEIGHT PARALLEL BAR - TRICEPS DIPS

  • Keep body upright with elbows turned in ("shove" them towards each other throughout, don't allow them to flare out to the sides)
  • (ideally) use a hand spacing that allows the shoulders, elbows and wrists to form a straight line at the top (bars / machines may not always allow for this)
  • Keep shoulders pulled back / scapula retracted (no internal / external rotation of shoulders throughout)
  • Keep your head in neutral position
  • Come down to form about 90º angle between triceps and elbows at the bottom
  • Avoid locking shoulders at the top, instead squeeze hands inwards while locking-out the triceps briefly