A dip done on a single bar instead of parallel bars. The bar sits in front of you rather than beside you, so you have to lean forward more, which loads the chest harder. This is the exact top half of the muscle-up, so get comfortable here before you attempt one.
How to do it
Grab a low bar with an overhand grip, shoulder-width or a little wider, and jump into support with elbows locked and shoulders pressed down. Squeeze your core and glutes, legs straight and together. Bend your elbows close to your body and lean forward, lowering until the bar touches under your chest. Press back up to lockout. Your legs will drift slightly forward to keep balance. That's normal.
Tutorial here:
Video by Gymnastics Method
Target
- Sets: 3
- Reps: 10
- Rest: 90 seconds between sets
- Advance when: 3×10 with the bar touching your chest
Key tips
- Lean forward and go deep. Full range is what carries over to the muscle-up
- Keep elbows in, or at most 45 degrees out. Flared elbows are risky
- Don't shrug your shoulders up or let your head sag
- One second down, one second hold, one second up
- Staying upright makes it triceps-heavy and loads the elbows more. Lean instead