Parallel Bar Dip
The Parallel Bar Dip primarily targets your Triceps, with support from Chest, Shoulders. It is best suited to beginner lifters.
Beginner level · Equipment: Other · Compound · Push
Primary muscles: Triceps Secondary muscles: Chest, Shoulders
How to perform Parallel Bar Dip
- Step 1. Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.
- Step 2. Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
- Step 3. Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
- Step 4. Repeat for the desired number of repetitions.
Frequently asked questions
How do I emphasize the triceps during parallel bar dips?
Maintain an upright torso and keep your elbows tucked close to your body throughout the movement. Avoid leaning forward, as this shifts the mechanical load toward the pectoral muscles.
What are the primary muscles targeted by this exercise?
The parallel bar dip is a compound movement that primarily targets the triceps brachii. It also heavily involves the anterior deltoids and the pectoralis major to stabilize and drive the ascent.
What is a common mistake to avoid during the descent?
Avoid dropping too low, which can place excessive strain on the shoulder capsule. Stop the descent once your shoulders are slightly below your elbows or when your upper arms are parallel to the bars.
How can beginners progress toward a full bodyweight dip?
Beginners can use a resistance band looped around the bars for assistance or perform the movement on an assisted dip machine. Bench dips are another viable alternative to build foundational triceps strength.
How should I program dips for muscle hypertrophy?
Perform 3 to 4 sets of 8 to 12 repetitions with controlled eccentrics. Once you can easily complete this volume with bodyweight, add external resistance using a dip belt to maintain progressive overload.
Sample sets & reps for Parallel Bar Dip
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Triceps exercises
- Band Skull Crusher — band
- Bench Dips — bodyweight
- Bench Press - Powerlifting — barbell
- Bench Press with Chains — barbell
- Board Press — barbell
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