Push · Experienced
Parallel Bar Dip
Lowering and pressing your bodyweight between parallel bars, a hard compound move for chest and triceps.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- chest, triceps; also shoulders
- Kit
- Dip bars
- Dose
- 6 to 12 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Grip the bars and jump or step up to straight arms, shoulders down away from your ears and legs bent or crossed behind you.
While you move
- Shoulders down, away from ears
- Lean slightly forward
- Lower until elbows reach 90 degrees
- Press back to straight arms
Avoid
- Dropping too deep and straining the shoulders
- Shrugging up toward your ears
- Swinging the legs for momentum
Take care if you have trouble with your shoulders or your wrists.