Parallel Bar Dip

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

Role	Muscles
Primary	triceps
Secondary	chest, shoulders
Equipment	other equipment
Difficulty	beginner
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bench Dips Bodyweight Close-Grip Push-Up off of a Dumbbell Bodyweight Dips - Triceps Version Bodyweight Incline Push-Up Close-Grip Bodyweight Push-Ups - Close Triceps Position Bodyweight Close-Grip Dumbbell Press Dumbbell

Harder than the Parallel Bar Dip

Bench Press with Chains expert · Barbell Chain Handle Extension intermediate · Other Equipment Seated Bent-Over Two-Arm Dumbbell Triceps Extension intermediate · Dumbbell

Superset the Parallel Bar Dip with

Opposing biceps work — alternate sets without extra rest.

Reverse Plate Curls biceps Alternate Hammer Curl biceps Alternate Incline Dumbbell Curl biceps Barbell Curl biceps

Common questions

What muscles does the Parallel Bar Dip work?

The Parallel Bar Dip primarily works the triceps, with the chest and shoulders as secondary movers. Bench Dips, Close-Grip Barbell Bench Press, and Close-Grip Dumbbell Press train the same muscle, across 9 equipment types.

What equipment do you need for the Parallel Bar Dip?

The Right Equipment. Without the right equipment, Bench Dips, Close-Grip Push-Up off of a Dumbbell, and Dips - Triceps Version train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the Parallel Bar Dip suitable for beginners?

Yes, the Parallel Bar Dip is rated beginner. Bench Press with Chains, Chain Handle Extension, and Seated Bent-Over Two-Arm Dumbbell Triceps Extension are the progressions from here.

Where should the Parallel Bar Dip go in a workout?

Early — the Parallel Bar Dip is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Reverse Plate Curls and Alternate Hammer Curl later.

Similar exercises

Bench Dips Bodyweight Close-Grip Barbell Bench Press Barbell Close-Grip Dumbbell Press Dumbbell Close-Grip EZ-Bar Press EZ Curl Bar Close-Grip Push-Up off of a Dumbbell Bodyweight Decline Close-Grip Bench To Skull Crusher Barbell