Parallel Bar Dip

Triceps, ChestParallel Bars

A classic bodyweight compound exercise on parallel bars that hammers the triceps and chest. It demands strong upper-body strength and good shoulder stability.

How to do it

1Mount the parallel bars with arms fully extended, depressing your shoulders and bracing your core.

2Lower yourself smoothly by bending your elbows until they reach roughly a 90-degree angle.

3Pause for a second at the bottom while staying stable and balanced.

4Press yourself up powerfully but under control until your arms are straight.

5Lock out at the top without shrugging your shoulders toward your ears.

Common mistakes

Dipping too deep, which puts extreme strain on your shoulder joints.

Swinging your legs or using momentum, taking work off the muscles and throwing off balance.

Shrugging your shoulders up to your ears, disabling your back muscles and wrecking stability.

Breathing

Inhale as you lower your body down, and exhale as you press yourself back up.

Make it harder or easier

To make it easier, loop a resistance band under your knees or use an assisted dip machine.

To make it harder, add weight using a dip belt.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.