Jackknife Parallel Dips
Now that you have mastered the bench variations, it’s time to introduce the parallel bars. Using parallel bars (or two elevated platforms, whatever you have) will make your body work harder to stabilize throughout the exercise. You are also shifting your center of gravity to be more vertically aligned.
Standards
LEVEL 1: 2 Sets of 10 Reps
LEVEL 2: 2 Sets of 15 Reps
LEVEL 3: 2 Sets of 20 Reps
Do as many as you safely can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
Once you can complete 2 sets of 20 reps (Level 3) with GOOD FORM, you are ready to move on to a harder Dip variation.
Form Cues
Keep your shoulders away from your ears. They might want to raise up!
Only lower yourself down until you feel a stretch at the shoulder to reduce the risk of injury. This exercise should not hurt!
Your elbows don’t have to go straight behind you, but don’t let them go too far out to the side.
Distribute your weight evenly throughout your hands.
Try to focus on your upper body movement. Assisting too much from your legs may throw off the balance of this exercise. If needed, you can move the base closer or bend your legs.
Tutorial
Stand in between two parallel platforms of equal height, such as rails, tables, or parallel bars. Place one hand on each platform with your fingers pointing forward.
Use your hands to support your weight. Straighten your legs and place your heels on a sturdy surface that is shorter than your platforms.
Lean forward slightly and bend your elbows to slowly lower your hips toward the floor. Stop when you feel a slight stretch at your shoulder. Pause for 1 second.
Press your hands into the platforms to straighten your arms. Pause for 1 second.
Repeat steps 4 and 5 until you have completed your desired reps.
Progression & Regression
To make this exercise harder: Raise the height of your base to make this exercise more challenging.
To make this exercise easier: Bend your legs slightly to make this exercise less challenging.