Parallel Bar Dip
Quick answer
The Parallel Bar Dip mainly works the chest and triceps, with help from the front delts. Bodyweight pushing exercise on parallel bars that targets the lower chest and triceps. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Grip the bars, push up to a straight-arm support, shoulders down and away from your ears.
- Lean your torso slightly forward and bend your knees if needed.
- Lower yourself by bending your elbows until your arms are roughly parallel to the floor.
- Push back up on the bars until your arms are straight, without swinging your legs.
Muscles worked
MainSecondary
- Chest (Lower Head)
- Triceps
- Anterior Deltoids
Common mistakes
- Don't go too low if you feel discomfort at the front of your shoulders.
- Keep your shoulders down: don't let them ride up toward your ears.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Parallel Bar Dip work?
Mainly the chest and triceps. It also works the front delts.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Parallel Bar Dip good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
Log it, beat it
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