Parallel-Bar Dips

Grip parallel bars (the bars may parallel with each other or V-shaped) with your palms facing one another.
 
Jump up and support your body with your arms extended; bend your legs behind you and cross your ankles.
 
Lean your torso forward and pull your chin to your chest.
 
Lower your body down as far as possible between the bars, being sure to maintain the angle of your torso and your elbows moving out to the sides.
 
Press your body up to the starting position; do not lock your elbows at the top.
 
The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.
 
Do not bounce at the bottom of the movement.