Grip the parallel dip bars and lift yourself up to the starting position with arms fully extended.
Lean your torso forward approximately 15-20 degrees to shift emphasis onto the chest.
Lower your body by bending your elbows until your upper arms are at least parallel to the floor.
Keep your elbows slightly flared outward to maintain chest engagement.
Press yourself back up to the starting position by extending your arms, squeezing your chest at the top.
Avoid swinging your body or using momentum to complete the rep.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 6-8 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 8-12 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 10-15 reps weighted | Strength, high intensity/volume |