Parallel Bar Support Hold

Body region

• Core
• Arms
• Shoulders
• Chest

Muscles

Main

• Deltoid
• Pectoralis Major
• Triceps

Helps

• Serratus Anterior
• Trapezius
• Latissimus Dorsi
• Rectus Abdominis

Holds

• Transversus Abdominis
• Biceps
• Flexor Digitorum Superficialis

Equipment

• Dip Bars

Technique

1. Stand between parallel bars and grip them at hip height.
2. Jump or step up until your arms lock out straight and you are supported above the bars.
3. Push down through the bars to move your shoulders away from your ears.
4. Keep the legs together and the body tight.
5. Hold for time, then step or lower down.

Cues

• Lock the elbows and push the bars away from you.
• Keep the chest slightly open and the core braced.
• Start with short holds and build up.

Common mistakes

• Letting the shoulders shrug up and forward.
• Bending the elbows slightly and sinking.
• Swinging the legs back and forth.

Alternatives

• Dip
• L-Sit