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Parallel Bar Dip

Parallel Bar Dip demonstration
  • Triceps
  • Chest
  • Shoulders

Equipment: Bodyweight

New to this

Your first parallel bar dip

What weight should I start with on the parallel bar dip?

Bodyweight is the load. On the assisted dip machine, set the counterweight at about 40% of your bodyweight and take 10 lb off as you get stronger. Move to unassisted dips when you can do 12 reps with the counterweight under 20 lb.

What usually goes wrong on the parallel bar dip?

Press up to a straight-arm hold and get stable before your first rep.

Pull your shoulders down away from your ears and hold them there.

Lower until your upper arms are parallel with the floor, elbows tracking back.

Press up and stop just short of locking out.

You should feel this in the chest and triceps. Pain at the front of the shoulder means you went too deep.

Most common mistake: dropping below parallel. Extra depth loads the shoulder joint and adds nothing.

If the dip station is busy

Bench Dips are an easier entry point with your feet on the floor carrying part of the load.

The Close-Grip Barbell Bench Press is the same triceps and chest work lying down, with a load you set exactly.

How to do it

  1. Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.

  2. Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.

  3. Reverse the motion by extending the elbow, pushing yourself back up into the starting position.

  4. Repeat for the desired number of repetitions.