Parallel Bar Dip
A bodyweight pressing movement on parallel bars that builds significant triceps, chest, and shoulder strength.
Equipment: Pull-up bar
How to do it
- 1Grip the parallel bars and support your body with arms extended, leaning slightly forward.
- 2Lower your body by bending your elbows until your upper arms are roughly parallel to the floor.
- 3Keep your elbows tracking back rather than flaring out to the sides.
- 4Press back up to full arm extension.
Common mistakes
- Descending too deep too soon, which can strain the shoulders before the joint is conditioned for it.
- Letting the shoulders round forward instead of keeping the chest up throughout the movement.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Parallel Bar Dip safe for beginners?
The Parallel Bar Dip is tagged intermediate, meaning it generally works best once you already have some push training experience. If you're new to training, building a base with the Overhead Dumbbell Tricep Extension first is a reasonable place to start.
See the Overhead Dumbbell Tricep ExtensionWhat muscles does the Parallel Bar Dip work?
The primary mover is your triceps. As a push movement, it also involves your chest and shoulders.
What can I substitute if I don't have pull-up-bar for the Parallel Bar Dip?
The Close-Grip Bench Press targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have pull-up-bar available.
See the Close-Grip Bench PressRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.