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Parallel Bar Dips

Parallel Bar Dips

ChestParallel barsIntermediate
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
ChestTricepsFront delts

Primary muscle

Lower chest + triceps

Secondary

Front delts

How to do it

Support yourself on the bars, torso slightly forward. Bend the elbows until the shoulders reach elbow level, then press back up.

Common mistake

Going too deep (shoulder pain); flaring the elbows; swinging.

Alternative

Bench dips (easier) · assisted dip machine
Bench DipsClose-Grip Push-UpTriceps Pushdown

Your results

No logs yet. Suggested start: bodyweight, increment 1 reps.

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