How to do the Parallel-Bar Dip
Grip the parallel bars and press up to support yourself with your arms straight. Bend your elbows to lower your body under control until your upper arms are about parallel to the floor — or until your shoulders feel a comfortable stretch — keeping your elbows from flaring wide. Press back up until your arms are straight. Lean your torso forward to bias the chest, or stay upright to bias the triceps.
Common mistakes to avoid
- Dropping too low. Stop where your shoulders feel comfortable, not strained.
- Flaring the elbows out wide. Keep them tracking back to protect the shoulders.
- Bouncing at the bottom. Lower under control and press up smoothly.
Tips and who it’s for
Dips are a serious upper-body builder once you can handle your bodyweight. If full dips are too hard, start with the bench dip or an assisted-dip machine; once they feel easy, add weight with a dip belt.
