Parallel Bar Dip

The triceps dip is a bodyweight exercise performed on parallel bars or on a pull-up and dip station. It targets the triceps first, but also stretches and strengthens the chest and shoulders. Dips with a triceps focus are usually performed with an upright torso, the knees bent and crossed, and the arms close to the body. Dips can be performed for low reps for strength or higher reps for muscle growth.

Benefits

  1. Builds muscle and strength in the triceps, as well as the chest and shoulders
  2. Can add extra weight with a dip belt, dumbbell, or chain
  3. Serious upper-body training with minimal equipment
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Parallel Bar Dip Images

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Parallel Bar Dip Instructions

Parallel Bar Dip muscle diagram
  1. 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.
  2. Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
  3. Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
  4. Repeat for the desired number of repetitions.