Wide-grip Chest Dip On High Parallel Bars

pectoralschestbody weight

Learn how to do the Wide-grip Chest Dip On High Parallel Bars with proper form and technique. This body weight exercise primarily targets your Pectorals, with secondary emphasis on Triceps, Shoulders.

Wide-grip Chest Dip On High Parallel Bars exercise demonstration showing proper form

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

Follow these steps to perform the Wide-grip Chest Dip On High Parallel Bars with correct form:

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

Wide-grip Chest Dip On High Parallel Bars Muscles Worked

Primary

pectorals

Secondary

tricepsshoulders

Exercise Details

Equipment
body weight
Body Part
chest
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Wide-grip Chest Dip On High Parallel Bars?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Chest Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Wide-grip Chest Dip On High Parallel Bars work?

The Wide-grip Chest Dip On High Parallel Bars primarily targets your Pectorals. Secondary muscles worked include Triceps, Shoulders. This makes it an effective exercise for developing your chest.

Do I need equipment for the Wide-grip Chest Dip On High Parallel Bars?

No. The Wide-grip Chest Dip On High Parallel Bars is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.

How do I perform the Wide-grip Chest Dip On High Parallel Bars with proper form?

Start by Position yourself on the parallel bars with your arms fully extended and your body suspended in the air. Lean forward slightly and lower your body by bending your elbows until your chest is just above the bars. Pause for a moment, then push yourself back up to the starting position by straightening your arms. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Wide-grip Chest Dip On High Parallel Bars?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Wide-grip Chest Dip On High Parallel Bars?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Wide-grip Chest Dip On High Parallel Bars best for?

The Wide-grip Chest Dip On High Parallel Bars fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.

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