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Parallette Dips

AdvancedStrengthTier T3

Support the body on locked arms between two parallettes. Bend the elbows to about ninety degrees, then press back to lockout.

Targets: Elbow
Muscles: Pectoralis Major, Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Support the body above the parallettes with the arms locked out.
  • Rest the feet on the floor for support if needed.
  1. He supports himself above the parallettes on straight locked arms, shoulders set down, feet resting lightly on the floor behind for support.

    Step 1 of 5

    Support the body above the parallettes with the arms locked out.

  2. He lowers between the parallettes, elbows bending to about ninety degrees, shoulders staying set, feet still resting behind.

    Step 2 of 5

    Bend the elbows to about ninety degrees under control.

  3. He presses through the parallette rails, extending his elbows to lift back toward the locked-arm support.

    Step 3 of 5

    Press back up to full lockout between the bars.

  4. He holds the locked-arm support above the parallettes again, shoulders set down, feet resting behind, settled between reps.

    Step 4 of 5

    Settle in the locked-arm support between reps.

  5. He supports himself above the parallettes on straight locked arms, shoulders set down, feet resting lightly on the floor behind for support.

    Step 5 of 5

    Support the body above the parallettes with the arms locked out.

Safety Information

Bend the elbows to ninety degrees or slightly below only if shoulder mobility permits. Keep the shoulders set down away from the ears rather than shrugging into the bottom. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.