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Come eseguire: Wide Grip Chest Dip On High Parallel Bars

ChestBodyweightIntermediate

The wide grip chest dip on high parallel bars is one of the most demanding bodyweight movements for building true chest thickness and lower pec definition. Master this lift and you own a skill that translates raw strength into visible muscle.

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Muscoli coinvolti

Primari
Pectorals (chest)
Secondari
Front deltsTriceps

Passo per passo

  1. Grip the bars wider than shoulder width with palms facing inward, then jump or press up to straight-arm support
  2. Lean your torso forward at roughly 30 to 45 degrees and keep that angle locked throughout the entire set
  3. Lower yourself under control until your upper arms are parallel to the floor and you feel a deep stretch across the chest
  4. Drive through the chest and triceps to press back to the top, squeezing the pecs hard at full extension without locking out aggressively

Errori comuni

  • Staying too upright shifts all the load onto the triceps and takes the chest out of the movement, so consciously maintain that forward lean from start to finish
  • Dropping too fast through the bottom removes tension and strains the shoulder capsule, so take at least two full seconds on every descent
  • Flaring the elbows outward excessively stresses the anterior shoulder joint, so keep elbows tracking slightly back and in line with your wrists

Consiglio pro — At the bottom of each rep, think about driving your elbows together rather than simply pushing down, this internal cue activates the sternal head of the chest far more effectively and creates noticeably greater muscle tension through the full range.

Serie e ripetizioni per obiettivo

Massa muscolare3–4 sets × 6–10 reps
Più forza4–5 sets × 3–6 reps
Dimagrire / tonificare3 sets × 10–12 reps

Riposo: 2–3 min between sets (60–90s on lighter days).

Altri esercizi per Chest

Distensione su panca con bilanciereDistensione su panca con bilanciereChest Press su Panca DeclinataChest Press su Panca DeclinataDistensione su panca declinata con presa largaDistensione su panca declinata con presa largaAlzata Frontale e Pullover con BilanciereAlzata Frontale e Pullover con BilanciereDistensione su panca inclinata con bilanciereDistensione su panca inclinata con bilanciereChest Press su CaviChest Press su Cavi
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