Videos
Instructions
- Grip the parallel bars with arms fully extended and feet off the ground.
- Lean slightly forward to engage the chest or remain upright to emphasize the triceps.
- Lower your body by bending the elbows until your upper arms are about parallel to the floor.
- Push through your palms to extend your elbows and return to the starting position.
Technical Tips
- Maintain a controlled tempo to avoid momentum.
- Avoid flaring your elbows excessively to protect the shoulder joints.
- Engage your core throughout the movement for better stability.
Breathing Tips
- Inhale as you lower your body.
- Exhale as you push yourself back up.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Elbow tendinitis
- Wrist instability or pain
Dips at the parallel bar are a foundational bodyweight exercise that primarily develops upper body pushing strength. Performed using parallel bars, this compound movement effectively targets the triceps and chest while also engaging the shoulders and core for stability. By adjusting your torso angle, you can shift emphasis between the triceps and the pectoral muscles—leaning forward activates the chest more, while a vertical posture intensifies triceps involvement. Dips are a functional and scalable exercise, popular in calisthenics, bodybuilding, and general strength training routines. They help build muscular endurance, improve shoulder stability, and promote upper body hypertrophy. Mastering bodyweight dips enhances overall pushing capacity, making them a key addition to any upper-body strength program.
What muscles do parallel bar dips target the most?
Parallel bar dips primarily target the triceps and chest, with additional engagement from the front deltoids and core muscles.
Are dips at the parallel bar good for building muscle?
Yes, dips are an excellent compound exercise for building upper body muscle mass and strength, especially in the chest, triceps, and shoulders.
How do I make dips easier if I’m a beginner?
To make dips easier, use an assisted dip machine, resistance bands for support, or start with bench dips to build strength progressively.
Should I lean forward or stay upright during dips?
Leaning forward during dips emphasizes the chest, while staying upright targets the triceps more; choose based on your training goal.
Can dips hurt my shoulders?
If performed with poor form or too deep a range, dips can strain the shoulders. Maintain proper alignment and avoid excessive depth to reduce risk.