Parallel Bar Dips
Fundamental pushing exercise targeting chest and triceps on parallel bars.
Updated
Introduction
Parallel bar dips are a fundamental pushing exercise in calisthenics, complementary to push-ups. They develop the chest, triceps and anterior deltoids with a superior range of motion. Torso lean changes muscular emphasis: leaning forward for chest, upright for triceps.
Anatomy and Muscles Worked
- Primary muscles: lower pectorals, triceps brachii
- Secondary muscles: anterior deltoids, serratus anterior
- Stabilizers: core, trapezius, rhomboids
Step-by-Step Instructions
- Grip the parallel bars and push up to top position, arms straight.
- Lean torso slightly forward (30 degrees) to target the chest.
- Lower in control by bending elbows until arms are parallel to the floor (90 degrees).
- Push powerfully to return up while exhaling.
- Do not fully lock out elbows at top.
Recommended Sets and Reps
- Beginner: assisted dips (band) 3Ă—8-10
- Intermediate: 4 sets to max
- Advanced: 4 sets weighted
Common Mistakes
- Going too deep: do not exceed 90 degrees at elbow to protect shoulders.
- Shrugged shoulders: keep shoulders low and engaged.
- Swinging: body must remain stable and controlled.
Safety
Dips can stress the shoulder joint. If you feel pain, reduce range. People with shoulder issues should consult a professional.
Variations
- Band-assisted dips
- Weighted dips (belt + plates)
- Ring dips (instability)
Target Audience
All levels with adaptation. Fundamental exercise to master for calisthenics progression.
Diagrams and illustrations
Parallel Bar Dips — Illustration
Technical illustration for parallel bar dips.