Parallel Bar Dip
Vertical push, bodyweight, chest and triceps
The parallel bar dip lowers the body between two bars by bending the elbows and presses it back up. It trains the chest and triceps, with the front delts helping, and leaning forward moves more of the work to the chest. It suits people who can already do several push ups and want a harder bodyweight press.
Setting up
- Stand between two parallel bars and grip one with each hand.
- Jump or step up until you are supported on straight arms, shoulders pressed down.
- Bend the knees behind you and lean the torso slightly forward.
- If five clean reps are out of reach, start on an assisted dip machine or with bench dips.
How to do a parallel bar dip
- Bend the elbows and lower the body slowly, letting the chest tip a little forward.
- Keep the elbows pointing back and the shoulders down.
- Stop when the elbows are at about a right angle.
- Press through the hands to straighten the arms again.
- Finish tall on straight arms before the next rep.
Breathing. Breathe in as you lower and breathe out as you press back up.
Muscles worked
- Mainly
- Chest and triceps
- Also
- Front delts
Common mistakes
- Shoulders shrugging up to the ears. That takes the chest and triceps out of the press, so keep the shoulders pressed down away from the ears.
- Dropping far below a right angle. Going deeper adds nothing for the chest and triceps, so stop when the elbows reach about 90 degrees.
- Elbows flaring wide. Wide elbows move the work off the triceps, so keep them pointing back.
- Swinging the legs to get up. Momentum hides weak reps, so press up with the body still or use an assisted version.
Easier and harder
- Easier
- Machine Assisted Dip, Bench Dip
- Harder
- Straight Bar Dip
Guide
Guide
Guide
Guide