Smart Workout Diary

Parallel Bar Dip

The parallel bar dip is a bodyweight pushing exercise performed by lowering and raising the body between parallel bars. It primarily trains the triceps, with substantial involvement from the chest and front shoulders. It supports upper-body pressing strength and control.

Demonstration

Demonstration: Parallel Bar Dip

Instructions

  1. Grip the parallel bars firmly and support your body with straight arms, shoulders positioned down away from your ears.
  2. Cross or bend your legs behind you so they remain clear of the floor.
  3. Brace your trunk and lower under control by bending your elbows, keeping them directed generally backward.
  4. Lower only as far as you can while keeping your shoulders comfortable and your upper body controlled.
  5. Press through your hands to extend your elbows and return to the top position.
  6. Finish with controlled straight arms without forcefully locking or shrugging your shoulders.
Muscle Group
Triceps
Other Muscle Groups
Chest, Front Delts
Type
Calisthenics
Mechanics
Compound
Movement Patterns
Horizontal Push
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Dip Bars
Difficulty
Intermediate

Technique tips

  1. Use a range of motion that remains smooth and comfortable for your shoulders.
  2. Avoid swinging the legs or using momentum to rise.
  3. Keep your wrists stacked under your hands and maintain an even grip on both bars.
  4. If full bodyweight dips are not yet controlled, use an appropriate assisted variation to practice the movement.
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