Parallel Bar Dip
Parallel Bar Dip is a bodyweight - vertical support press exercise involving Triceps brachii, Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii, Pectoralis major
- Secondary muscles
- Anterior deltoid, Serratus anterior, Lower trapezius
- Exercise type
- Bodyweight - vertical support press
Exercise technique
- Bar spacing
Use parallel bars at a comfortable width for your shoulders.
- Top support
Grip the handles and use a step to rise into position.
- Torso
Keep your shoulders balanced with your arms extended.
- Lower
Bend your elbows to lower your torso between the bars.
- Lower limit
Stop at a depth your shoulders can control comfortably.
- Press
Press the bars downward to rise again.
- Finish
Balance at the top without creating a swing.
Key technique points
- Do not force depth beyond a right angle.
- Do not let your shoulders collapse toward your ears.
- Do not swing your legs to rise.
- Do not flare your elbows too far sideways.
- Maintain palm contact with the bars.
- Do not snap your elbows into lockout on the ascent.
Common mistakes
Descending too far
This can take the shoulder position beyond the limit of control.
Shoulders collapsing
This makes top support passive.
Leg swing
This performs the dip with momentum.
Wide elbows
This moves the pressing line away from the bars.
Falling forward
This changes the torso's load center.
Hard lockout
This finishes the top range with an abrupt impact.
Frequently asked questions
Parallel Bar Dip: why is “Descending too far” a mistake?
This can take the shoulder position beyond the limit of control.
Parallel Bar Dip: why is “Shoulders collapsing” a mistake?
This makes top support passive.
Parallel Bar Dip: why is “Leg swing” a mistake?
This performs the dip with momentum.
Parallel Bar Dip: why is “Wide elbows” a mistake?
This moves the pressing line away from the bars.
Parallel Bar Dip: why is “Falling forward” a mistake?
This changes the torso's load center.
Parallel Bar Dip: why is “Hard lockout” a mistake?
This finishes the top range with an abrupt impact.
What should I focus on when doing Parallel Bar Dip?
Do not force depth beyond a right angle. Do not let your shoulders collapse toward your ears. Do not swing your legs to rise. Do not flare your elbows too far sideways. Maintain palm contact with the bars. Do not snap your elbows into lockout on the ascent.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.