Parallel Bar Dips
Auto DetectedBodyweight exercise on parallel bars targeting triceps, chest, and shoulders to build upper body strength and hypertrophy; lean forward to emphasize chest or stay upright for triceps.
About Exercise
Equipment
Dip Bars
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Triceps, Chest
Secondary Muscles
Lats, Traps
Accessory Muscles
Abs
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Lateral Head, Medial Head, Long Head
Chest
9/10Lower Chest
Shoulders
7/10Anterior Delts
Lats
3/10Traps
3/10Upper Traps
Abs
2/10Programming
Typical Rep Range
6-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Grip parallel bars shoulder-width apart with palms facing in, extend arms fully to lift body off ground with feet crossed behind you.
- Depress and retract shoulder blades while engaging core.
- Inhale and bend elbows to lower body until shoulders are below elbows.
- Keep torso upright for triceps focus or lean forward for chest emphasis.
- Exhale and press through palms to extend arms and return to start.
- Maintain control without swinging or shrugging shoulders.
Coaching Tips
Form Cues
- Shoulders down and back
- Elbows at 45 degrees
- Drive through palms
- Core tight
- No forward shoulder roll
Breathing
Inhale during descent, brace core, and exhale forcefully during ascent.
Tempo
3-1-1
Range of Motion
Lower until upper arms are parallel to floor or shoulders just below elbows; fully extend arms at top without locking elbows hard.
Safety
Safety Notes
- Avoid if acute shoulder impingement or instability
- Do not lower beyond pain-free shoulder position
- Warm up shoulders thoroughly
- Use assistance if unable to control descent
Spotting
For weighted dips, spot from behind at torso; use machine assistance or bands for beginners; not typically needed for bodyweight.
Common Mistakes
- Shrugging shoulders
- Flaring elbows wide
- Excessive depth causing shoulder pain
- Using momentum to swing
- Incomplete range at bottom
When to Avoid
- Shoulder impingement
- Recent shoulder injury
- Elbow tendonitis
Flexibility Needed
- Full shoulder flexion
- Adequate wrist extension
Build Up First
- Mastery of push-ups
- Basic upper body strength
Also known as
Chest Dips, Tricep Dips, Bodyweight Dips
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