Parallel Bar Dips
Parallel-bar dips lower and raise the body between two bars through elbow flexion and extension, training chest and triceps.
CHEST · PUSH
How it is executed
- Grip parallel bars and lift your body up.
- Lower yourself by bending your elbows until your shoulders are below your elbows.
- Push back up until arms are straight.
- Keep your chest up and core engaged.
- Muscles worked
- Chest
- Primary muscle
- Lower chest
- Equipment
- Parallel bars
- Movement pattern
- Push
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophyStability
Common mistakes
- Bouncing at the bottom: slow the descent.
- Hanging on the shoulder: maintain active control.
- Adding weight before controlling bodyweight: use assistance.
Frequently asked questions
- How deep should you lower?
- Use a depth you can control without pain or abruptly pushing shoulders forward. There is no mandatory depth for everyone.
- How do you start if you cannot push up?
- Use an assisted machine or suitable foot support to reduce load and practice before adding weight.
- Does leaning change the exercise?
- Lean changes shoulder position and effort distribution between chest and triceps. It does not make dips an isolation exercise.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
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