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Parallel Bar Dip

Parallel Bar Dip is a beginner compound exercise that mainly works your triceps, with help from your chest and shoulders.

💪 Triceps🏋️ Other📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Parallel Bar Dip: starting position
Starting position
Parallel Bar Dip: end position
End position

How to do the parallel bar dip

  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.

Muscles worked

Primary: TricepsSecondary: ChestSecondary: Shoulders

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Parallel Bar Dip alternatives

Exercises that train the same main muscle, including options with other equipment.

DipsBodyweight · BeginnerDip MachineMachine · BeginnerJM PressBarbell · BeginnerClose-Grip Dumbbell PressDumbbell · BeginnerRing DipsOther · IntermediateTriceps PushdownCable · Beginner

FAQ

What muscles does the parallel bar dip work?

It mainly works your triceps; your chest and shoulders assist.

How many sets and reps of parallel bar dip should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the parallel bar dip good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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