PlanWorkouts

Exercise 2363 · REF O2K9Vb5

Wide-Grip Chest Dip On High Parallel Bars exercise animation

Wide-Grip Chest Dip On High Parallel Bars

Category
Chest
Equipment
Body Weight
Target
Pectorals

Leaning forward and flaring the elbows out during a wide-grip dip on high bars shifts emphasis toward the chest rather than the triceps, which is the opposite intent of a close-grip, upright dip. The height of the bars also allows a deeper range than standard dip bars. It's a demanding shoulder position at the bottom of the rep, so building range gradually is worth more than chasing depth immediately.

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

  1. Position yourself on the parallel bars with your arms fully extended and your body suspended in the air.
  2. Lean forward slightly and lower your body by bending your elbows until your chest is just above the bars.
  3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
  4. Repeat for the desired number of repetitions.

Muscles Worked

The Wide-Grip Chest Dip On High Parallel Bars primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have body weight? These target the same pectorals with different equipment.

Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals Barbell Bench Press Barbell Bench Press Barbell · Pectorals

FAQ

What muscles does the Wide-Grip Chest Dip On High Parallel Bars work?
The Wide-Grip Chest Dip On High Parallel Bars primarily targets the pectorals, with the triceps and shoulders assisting.
What equipment do I need for the Wide-Grip Chest Dip On High Parallel Bars?
The Wide-Grip Chest Dip On High Parallel Bars is done with no equipment — just body weight.
What's a good alternative to the Wide-Grip Chest Dip On High Parallel Bars?
If you don't have access to the space or setup it needs, the Assisted Chest Dip (kneeling) targets the same pectorals using leverage machine instead.