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Parallel Bar Dips

A bodyweight dip on parallel bars that builds the chest and triceps — one of the most demanding pure-bodyweight upper-body lifts.

Primary muscle
Chest
Equipment
Bodyweight
Difficulty
Intermediate
Movement
Push
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How to do it

  1. Grip the parallel bars with palms facing each other and press up to a strong, locked-out start position.
  2. Brace your core, squeeze the glutes, and cross the ankles to keep the body in a tight line.
  3. Lean your torso slightly forward to bias the chest, or stay upright to bias the triceps.
  4. Lower yourself slowly over 2 to 3 seconds until your shoulders drop just below your elbows.
  5. Pause briefly at the bottom with the chest open and the body still controlled.
  6. Press back up to full lockout by driving through the chest and triceps in one smooth motion.

Common mistakes

  • Letting the shoulders shrug up to the ears at the bottom, which strains the front shoulders.
  • Cutting the depth short and only doing the easy top half of the rep.
  • Swinging the legs to use momentum, which removes the controlled loading the dip is meant to deliver.
  • Flaring the elbows wide on the press, which puts unnecessary strain on the joint.

Muscles worked

Primary
Chest
Secondary
Triceps

Same movement, other equipment

Barbell Bench Press Intermediate Barbell Bench Press Chest Barbell Barbell Floor Press Intermediate Barbell Floor Press Chest Barbell Barbell High Incline Bench Press Intermediate Barbell High Incline Bench Press Chest Barbell Barbell Incline Bench Press Intermediate Barbell Incline Bench Press Chest Barbell

Plans that include the Parallel Bar Dips

Fat Loss Density Circuits
Fat Loss Density Circuits
Days a week
5× a week
Session
~40 min
Level
Advanced
Equipment
Gym

Similar exercises

Archer Push-Up Advanced Archer Push-Up Chest Bodyweight Bodyweight Elevated Push Up Intermediate Bodyweight Elevated Push Up Chest Bodyweight Bodyweight Knee Push Ups Beginner Bodyweight Knee Push Ups Chest Bodyweight Decline Push Up Beginner Decline Push Up Chest Bodyweight Incline Dumbbell Flyes With A Twist Intermediate Incline Dumbbell Flyes With A Twist Chest Bodyweight

Good to know

What muscles does the Parallel Bar Dips work?
Mainly the chest. It also works the triceps.
What equipment do you need for the Parallel Bar Dips?
None. It is a bodyweight exercise.
Is the Parallel Bar Dips good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Bodyweight Knee Push Ups.

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