Arms / Beginner / Compound (multi-joint)

Parallel Bar Dip

A dip exercise for the triceps, with the chest and front delts assisting.

At a glance

Primary

Triceps

Secondary

Chest, Front delts

Equipment

Dip bars

Movement pattern

Overhead push, Elbow extension

Level

Beginner

Type

Arms, Compound (multi-joint)

Loads the shoulder, elbow. Use a load you can control and skip it if it causes pain.

How to do it

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.

Common mistakes

• ✗ Dropping too deep.

  Why it hurts: The upper arm goes far behind the body and stretches the front of the shoulder capsule, a common cause of shoulder pain.

  ✓ Instead: Stop when the upper arms are parallel to the floor, or earlier if the front of the shoulder hurts.

• ✗ Shoulders shrug up to the ears.

  Why it hurts: The shoulder blades lose control and the joint sinks into an unstable position.

  ✓ Instead: Keep the shoulders pushed down away from the ears through every rep.

Open in the appGet started