Parallel Bar Dip
A bodyweight push for the chest and triceps. Supported on two bars, you lower your body by bending your elbows, then press back up to straight arms.
Lean forward slightly and lower yourself
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How to do it
- Grip the bars and jump or step up so you're supported on straight arms, shoulders down away from your ears.
- Bend your knees and cross your ankles behind you if that helps keep your legs out of the way.
- Lean your torso slightly forward and lower yourself by bending your elbows, keeping them tucked back.
- Stop when your upper arms are about parallel to the floor, or earlier if your shoulders feel strained.
- Press back up until your arms are straight.
Common mistakes
- Dropping too deep, which puts heavy strain on the front of the shoulder.
- Flaring the elbows out wide instead of keeping them angled back.
- Shrugging your shoulders up toward your ears at the bottom.
- Bouncing out of the bottom instead of pressing under control.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Starting out | 2–3 | 5–8 | 1–2 min |
| Muscle size | 3–4 | 6–12 | 1–2 min |
| Endurance | 2–3 | 12–20 | 60 s |
If you can't do 5 clean dips yet, use an assisted dip machine or a band looped across the bars, or lower yourself slowly from the top. Once you can do 12, add weight with a dip belt. Stop each rep around the point where your upper arms are parallel to the floor.
These are starting points for healthy adults. End each set with a little left in the tank, and move up once you reach the top of a range. The research behind them: How Many Sets and Reps? and How Long to Rest Between Sets.
Variations
- Assisted dip: A machine or a resistance band takes part of your body weight, so you can practise the full movement.
- Bench dip: Hands on a bench behind you and feet on the floor. Easier, and mostly works the triceps; don't sink so deep that the front of your shoulders strains.
- Weighted dip: A dip belt with a plate adds load once bodyweight sets get easy.
The animation shows general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.
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