Dip (Parallel Bar)

A classic bodyweight exercise performed on parallel bars that builds triceps and upper body pushing strength.

Instructions

1. Stand between a set of parallel bars and place one hand on each bar.
2. Jump or step up to the starting position with your arms locked out and your body upright.
3. Your grip should be firm with your hands slightly wider than shoulder-width.
4. Maintain an upright posture with your chest up and shoulders back.
5. Begin by flexing your elbows, lowering your body downward until your arms break 90 degrees.
6. Avoid swinging your body or using momentum during the descent.
7. Lower until your shoulders are at or slightly below elbow height for maximum range of motion.
8. Press through your hands to extend your elbows and drive your body back up to the starting position.
9. Repeat for the desired number of repetitions.

Tips

• Keep your body as upright as possible throughout the movement to emphasize triceps over chest.
• Avoid excessive forward lean, which shifts emphasis to the chest rather than triceps.
• Start with assisted dips or resistance bands if you cannot perform full bodyweight dips.
• Do not bounce at the bottom of the movement - maintain control throughout.
• These can be performed as a chest or triceps dominant exercise depending on your torso angle.