Among the exercise equipment, the parallel bar is a very good equipment, and whether it is a parallel bar or any other equipment, it has a good exercise effect, and there are many movements that use the parallel bar. I believe that there are many ways to do arm flexion and extension with the parallel bar. No one knows. So, what are the essentials of parallel bar dip and extension techniques? Let’s take a look below!

Essentials of Parallel Bar Arm Flexion and Extension Techniques

1. Preparation: Use the widest distance between the parallel bars to hold the parallel bars, and support the parallel bars with both arms straight

(1) Standard type: Bend the legs naturally, overlap the feet, relax and sag the body; do not deliberately raise the chest, and make the lower part of the pectoralis major muscle perpendicular to the ground.

(2) Powerful type: round your back, lean forward, put more tension on your chest muscles, and keep your chin close to your chest; stretch your feet forward in front of your body instead of bending your legs backward to prevent cheating Sexual actions. This is an extremely valuable move and the ultimate chest builder.

2. Action process:

Bend your arms at the elbows to lower your body to the lowest point, then take a deep breath. While breathing, use your arms to push your body up. Then inhale as you fall, and repeat the exercise again.

Precautions for parallel bar arm flexion and extension

1. The key is to distinguish parallel bar arm extensions that exercise the pectoralis major and triceps brachii:

2. Keep the elbow joint abducted, emphasizing more on the chest muscles and the least on the triceps. Lie as low as possible and strictly control your body's descent and ascent.

3. Chest muscle arm flexion and extension can be placed as the last movement of chest exercises. Its compensation effect is huge and can make up for the loopholes of insufficient previous exercises and low intensity. The best is 4-6 groups each time.

4. If each group can be done 15 times, you need to bear weight on the waist and practice again to improve again. If that's not possible, work to failure and keep the rest between sets as short as possible. Do 6 sets, doing as many reps as possible in each set.