Parallel Bar Dip: How to Do It and Muscles Worked
Load card
- Equipment
- Bodyweight
- Muscle group
- Triceps
- Main muscles
- triceps brachii, pectoralis major
- Also working
- anterior deltoid
- Mechanics
- Compound
- Pattern
- Dip
- Level
- Intermediate
The parallel bar dip is an intermediate bodyweight exercise that builds upper body strength through a pressing motion. It requires a set of parallel bars and challenges you to lift and lower your entire body weight using your arms and chest.
As a compound movement, it primarily targets the triceps brachii and pectoralis major. The anterior deltoid also works hard to support the dip movement pattern, making this a highly efficient choice for developing upper body pressing power.
How to do it
Stand between a set of parallel bars and grip them firmly with your palms facing inward. Jump or press yourself up so your arms are fully extended and your shoulders are down and back.
- Brace your core and lean your torso slightly forward.
- Bend your elbows to lower your body under control.
- Keep your elbows tracking backward rather than flaring out to the sides.
- Descend until your upper arms are parallel to the floor or slightly below.
- Press forcefully through your palms to return to the starting position.
- Extend your arms fully at the top before starting the next repetition.
Sets, reps and load
Start with 3 sets of 5 to 8 repetitions, resting two minutes between sets. Focus on executing full range of motion before trying to add more reps.
Since this uses your bodyweight, you can adjust the difficulty by using a thicker resistance band for more assistance or adding a weight belt to increase the challenge.
Common mistakes
- Shrugging the shoulders. Keep your shoulder blades depressed to avoid placing excess stress on the neck and shoulder joints.
- Flaring elbows. Keep your elbows tucked reasonably close to your body to protect your shoulders and maximize triceps engagement.
- Going too deep. Stop when your shoulders are just below your elbows to prevent unnecessary strain on the anterior deltoid.
- Swinging the body. Keep your core tight and your legs steady to ensure your upper body does all the work.
Make it easier or harder
Easier
- Band-assisted parallel bar dips
- Machine-assisted dips
Harder
- Weighted dips using a dip belt
- Ring dips
Before you load it up
- Your arms and shoulders carry a large share of body weight. Shoulder or elbow pain is a reason to choose an easier variation.
- This is an advanced variation. Build strength with the easier versions first.
Swaps and related triceps exercises
Same muscle group with different equipment:
- Dumbbell Skull Crusher Dumbbell
- Resistance Band Tricep Pushdown Resistance band
- Overhead Dumbbell Tricep Extension Dumbbell
- Dumbbell Tricep Kickback Dumbbell
More bodyweight options:
- Bench Dip Dip
- Diamond Push-Up Horizontal push, narrow hands
Browse all bodyweight exercises or every triceps exercise.
When to see a doctor or physio
- Sharp pain in the front of the shoulder joint during the descent.
- A grinding sensation or popping in the collarbone area.
- Numbness or tingling traveling down the arm into the fingers.
This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.
How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.