Also known as: bar dips, triceps dips, dips on parallel bars, assisted dips, banded dips

What is Parallel Bar Dips?

Parallel Bar Dips are a basic bodyweight pushing exercise on parallel bars that primarily target the triceps and shoulders. Rated easy, they build pressing strength and elbow extension while requiring strict form and core bracing to protect the shoulders.

How to Do Parallel Bar Dips

  1. Set up: Stand between parallel bars, grip each bar shoulder-width, then jump or step up to lock arms out and stabilize shoulders before starting.
  2. Lower with control: Bend elbows and lower your chest toward the bars until elbows reach about 90 degrees - keep torso slightly forward and avoid swinging.
  3. Push up: Drive through palms to extend elbows and press back to the starting position; exhale on the way up and control the lockout.
  4. Maintain form: Keep shoulders down, chest lifted, and core braced throughout; avoid shrugging or flaring elbows to reduce shoulder stress and maintain triceps focus.
  5. Progress safely: If too difficult, perform assisted dips or band-supported negatives; increase range and reps gradually before advancing to weighted dips or rings.

Muscle Groups

Triceps, Shoulders

Description

Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.

Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.

Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
Movement Group: Push
Equipment: Parallel Bars

Progressions and Regressions

Frequently Asked Questions

What are the benefits of parallel bar dips?

Parallel bar dips develop triceps strength, shoulder stability, and pressing power while engaging chest and core. They improve upper-body pushing capacity and functional strength using minimal equipment, just parallel bars.

What common mistakes should I avoid when doing dips?

Common mistakes include descending too deep with flared elbows, shrugging shoulders, rushing reps, and using momentum. Keep elbows tracking, limit depth to a pain-free range, and use a controlled tempo to protect joints.

How can I progress or regress parallel bar dips?

Regress with assisted dips, resistance bands, or bench-supported negatives to build strength. Progress by adding weight, slow eccentrics, increasing range, or using rings for instability once strict form is consistent.