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Instructions
- Grip the parallel bars with arms fully extended and feet off the ground.
- Lean slightly forward to engage the chest or remain upright to emphasize the triceps.
- Lower your body by bending the elbows until your upper arms are about parallel to the floor.
- Push through your palms to extend your elbows and return to the starting position.
Technical Tips
- Maintain a controlled tempo to avoid momentum.
- Avoid flaring your elbows excessively to protect the shoulder joints.
- Engage your core throughout the movement for better stability.
Breathing Tips
- Inhale as you lower your body.
- Exhale as you push yourself back up.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Elbow tendinitis
- Wrist instability or pain
Description
Dips at the parallel bar are a foundational bodyweight exercise that primarily develops upper body pushing strength. Performed using parallel bars, this compound movement effectively targets the triceps and chest while also engaging the shoulders and core for stability. By adjusting your torso angle, you can shift emphasis between the triceps and the pectoral muscles—leaning forward activates the chest more, while a vertical posture intensifies triceps involvement. Dips are a functional and scalable exercise, popular in calisthenics, bodybuilding, and general strength training routines. They help build muscular endurance, improve shoulder stability, and promote upper body hypertrophy. Mastering bodyweight dips enhances overall pushing capacity, making them a key addition to any upper-body strength program.