Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Chest
Get onto the parallel bars with straight arms and your shoulders pressed down away from your ears.
Lean the torso about 30 degrees forward and cross your ankles behind you.
Lower under control until your shoulders drop slightly below your elbows and the chest is stretched.
Press back up while holding that forward lean instead of standing the torso up mid-rep.
Lock out at the top without shrugging into your ears, then repeat.
Step off the bars feet-first rather than jumping down.
Staying upright, which hands the work to the triceps and leaves the chest out.
Sinking so deep that the front of the shoulder gets a sharp pinch.
Shrugging up to the ears instead of keeping the shoulder blades pulled down.
Swinging back and forth to build momentum.
Not strong enough yet? Use the assisted dip machine or loop a band under your knees.
Hitting 12 clean reps? Add 2.5-5 kg with a dip belt.
If the shoulders complain, stop when the upper arms reach parallel with the floor.
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