Parallel-Bar Planche Dip

1. Start by warming up thoroughly, as this is an advanced movement requiring significant strength and balance.

2. Position yourself between the parallel bars, with a hand on each bar.

3. Kick up into a handstand above the bars, then lean forward, moving your legs and feet towards the horizontal in a planche position. Your entire body should be parallel to the ground, which is the starting position. Engage your core muscles to maintain this position.

4. Keeping your whole body straight and parallel to the ground, slowly bend your elbows to lower your body toward the bars. Ensure that your elbows do not flare outwards; they should stay close to your body.

5. Lower down as far as you can while maintaining the planche position. This requires significant upper body strength and core stability.

6. Push up by straightening your arms, returning to the starting planche position.

7. Repeat the movement for the desired number of repetitions and sets.

Important tips:
- Keep your body in a straight line from head to toe throughout the movement.
- Focus on a smooth and controlled motion, both on the descent and the ascent.
- This exercise is very challenging and may require a significant amount of time to build up the strength and skill to perform correctly. Consider mastering the handstand and planche progressions separately before attempting to combine them into planche dips.
- If you are new to this movement, it may be beneficial to practice with assistance or a spotter.

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