Parallel Bar Dip
A bodyweight dip on parallel bars with a slight forward lean, a compound push that heavily trains the lower chest, triceps and front delts.
Primary muscles
- Chest (Pectoralis Major)
- Triceps
Secondary muscles
- Front Delts
- Sets
- 3–4
- Reps
- 6–12
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Support yourself on parallel bars with arms straight, shoulders pressed down away from the ears and legs slightly bent behind.
Lean the torso slightly forward.
Bend the elbows to lower the body until the upper arms are about parallel to the floor.
Keep the shoulders down and elbows pointing back.
Press back up to straight arms.
Breathing: Inhale as you lower, exhale as you press up.
Coaching tips
Shoulders down, chest proud
Lean forward for more chest
Control the bottom
Common mistakes
Dropping too deep with shoulders rolling forward
Shrugging at the bottom
Kipping with the legs
Safety notes
Only go as deep as you can with shoulders staying down and back; use an assisted machine or band until you can control full reps.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.