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.
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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.
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.
Related exercises
Incline Dumbbell Press
A chest press on a bench set to a low incline, which shifts more of the work to the upper chest and front of the shoulders.
View in 3D →Dumbbell Triceps Kickback
A single-arm isolation move for the triceps. With your upper arm pinned alongside your torso, you straighten the elbow against the dumbbell's weight.
View in 3D →Cable Triceps Rope Pushdown
A cable isolation move for the triceps. With your elbows pinned at your sides, you press a rope down until your arms are straight and spread the ends apart.
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