Le dip to the parallels are a bodyweight exercise which develops i triceps and other muscular districts of the upper body (pectorals, great back and biceps).
How does it take place? the subject yes hangs on parallel bars with the arms outstretched e bend your elbows until your arms are parallel to the ground before returning to the starting position.
Index
How to do this exercise well?
The dips are an effective exercise, but difficult to perform correctly.
Depending on your personal mobility, it is good to start gradually go down until the humerus reaches 90 °.
Once you have developed the correct technique, you can begin to try to go deeper.
The width of the pinch (made with three fingers) it must be slightly wider than shoulder width to avoid injuries.
Common errors in parallel dip
To avoid shoulder injuries, make sure you don't make these mistakes when approaching parallel dips:
Incorrect position of the upper body
Most people do protrudes too far and holds the curved shoulders; others, on the other hand, just to avoid this mistake, try to keep the torso too close to the vertical to involve the triceps more.
La correct position is 45 ° for the upper body and always check the core.
Position of the elbows
Some people tend to widen your elbows along the hips during the descent phase; this involves a greater strain on the pectoral, but a high risk for the shoulders.
As for i push up , flat bench the correct angle for the elbows is 45 °.
Wrong range of motion
Sagging too low puts your shoulders in a risky position; you have to start with a slow and controlled movement.
Little by little it will develop force necessary to try to go down further without getting hurt.
Weak grip and bent wrists
Many people they bend the wrists during movement causing pain and injury; a wrong grip limits muscle activation throughout the body, compromising stability and reducing the benefits of exercise.
How to start doing parallel dips
Have you tried to dip the parallels and just can't go down?
There are some preparatory exercises to learn how to do them:
Push-ups on the arms
Doing pushups helps develop triceps and pecs; if you can do it more than 10 without problems you can try to add a load on your back.
Negative dips
Jump on the parallel bars and go down slowly until the elbow reaches shoulder height; the negative phase helps to develop strength and coordination.
Dip with the rubber bands
With an elastic between the two parallels the movement is facilitated; try to start like this by slowly reducing the size of the elastic until you can do the first complete dip.
Variants of the dip
There are 3 variants main dips, from the easiest to the most complex:
Dip on the chair or bench
Place your hands on a bench and with your heels steady come down by bending your arms until your elbow and shoulder are aligned.
Dip to a bar
Movement similar to pushups, with more emphasis on the pecs
Dip to the rings
The rings are not a stable support, so the stabilizer muscles have to work a lot.
The execution is identical to the dip at the parallels, but the trapezoid works more and the core too
And you do the dip at parallels or some variant? What do you think of this exercise? Answer us in the comments and remember to follow us on our Telegram channel 
SUBSCRIBE HERE TO THE TELEGRAM CHANNEL
