Upper body · Triceps
Parallel bar dips
How to do parallel bar dips for triceps and chest: torso angle, shoulder-safe depth, common mistakes and how to progress if you cannot do one yet.
| Focus | Triceps · lower chest, front delts |
| Movement | Vertical push |
| Equipment | Bodyweight |
| Suggested sets | 3 × 10 |
| Estimated time | ≈ 8 min |
| Joints loaded |
Parallel bar dips mean supporting yourself with straight arms between two bars and lowering your body by bending your elbows. They are one of the best bodyweight exercises for the triceps and lower chest, but they require healthy shoulders and good form.
Muscles worked
The triceps straighten the elbows. The chest, especially its lower part, and the front delts work more the further you lean forward.
How to do them
- Grip the bars with straight arms and your body in the air, shoulders down and away from your ears.
- Bend your knees and cross your feet if it helps you stay stable.
- Lower yourself by bending your elbows back until your upper arms are parallel to the floor, or a little higher if your shoulder complains.
- Push the bars away to rise until your arms are straight.
Upright or leaning
- Upright torso: more triceps.
- Leaning forward: more chest.
Common mistakes
- Going too deep, with the shoulders rolling forward. It is the most common cause of pain.
- Shrugging your shoulders up to your ears.
- Elbows flaring out to the sides.
- Swinging to get back up.
How to progress
- Bench dips with your feet on the floor.
- Assisted dips on a machine or with a resistance band.
- Negatives: lower yourself over 3 to 5 seconds.
- Full dips and, later, weighted dips.
Precautions
They load the shoulder, elbow and wrist. If you have a history of shoulder injury, choose the cable triceps pushdown or the machine chest press.
Alternatives with less joint load
They train the same muscle group. Highlighted joints are also loaded by the exercise on this page.
- Cable triceps pushdown · Elbow extension
- Overhead triceps extension · Elbow extension
- Skull crusher · Elbow extension
Log your sets for this exercise and see your progress month by month.
Start for freeIf you have an injury, pain or a medical condition, check with a professional before doing this exercise.