# Parallel Bar Muscle Build

Grow muscle using parallel bars and bodyweight movements.

## Chest & Triceps Push

You'll build real chest and tricep strength through slow, controlled dip negatives — a great way to feel strong from day one. Let's get moving!

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Push-Up
- 1 × 8 Wrist Flexibility Stretch

### Main Workout

- 1 × Dip Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 2 × 30s Plank

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Chest Expansion Stretch (Elbows Back)
- 1 × 40s Child's Pose