Strength Training · Bodybuilding · Functional Fitness · Calisthenics
Parallel-Bar Dip
The parallel-bar dip is a bodyweight press that trains your chest and triceps as you lower and raise yourself between two bars.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Grip the bars with your palms facing inward from a stable step or platform.
- Raise yourself into a straight-arm support above the bars.
- Lift your feet clear of the platform, bending your knees if needed.
- Lean your chest slightly forward.
- Lower your body by bending your elbows until your upper arms are roughly parallel to the floor, or shallower if needed for comfort.
- Press through the bars to return to straight arms.
Form cues
- Keep your shoulders away from your ears
- Keep your legs quiet
- Exhale as you press up
Common mistakes
- Elbows flaring wideLet your elbows track mostly backward rather than spreading directly out to the sides.
- Bouncing out of the bottomLower slowly enough to reverse direction without a bounce.
- Forcing extra depthEnd the descent before your shoulders roll forward or you feel a strong stretch at the front of the joint.
Safety
Excessive depth under your full bodyweight can strain the front of your shoulders. Fatigue can also cause your arms to give way, creating a fall risk.
- Check that the bars are secure before putting your full weight on them.
- Use a stable platform to mount and step down rather than jumping.
- End the set while you can still complete a controlled press.
If you have shoulder, elbow, or wrist pain, use assistance only if comfortable or seek advice from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dip Bars
Sets and reps
- Sets
- 2–3
- Target
- 5–10 reps
- Rest
- 1 min 30 sec
Use an assisted version if you cannot reach the lower end of the range with consistent technique.