Dip on parallel bars

  • Working: triceps
  • less: chest, front delts
  • Equipment: Dip bars
Dip on parallel bars: top and bottom position of the repetition, 3D model
Top and bottom of the repetition
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Technique

  1. Support on straight arms, shoulders down, trunk slightly forward, elbows close to the body.

  2. Down 2 s only to an elbow of about 90 degrees, the shoulder no deeper than the elbow; up 1 s.

  3. No swinging the legs.

  4. For those who already do push-ups with confidence; if the shoulder hurts, do floor push-ups instead.

Common mistakes

  • Going too deep — lower only to about 90° at the elbow.
  • Swinging with the legs — keep the body still.
  • Shoulders up at the ears — press them down.
  • Not ready for dips — build up with floor push-ups first.

Safety

  • Not for beginners: start with easier exercises.
  • From age 18.

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