Dips

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Dips

ChestBodyweightIntermediate

Parallel bar dips are a bodyweight exercise for the chest, triceps and shoulders.

Sets

3-4

Reps

8-12

Rest

90s

Instructions

1
Grip the parallel bars with arms extended, body suspended, legs crossed or slightly bent.
2
Lean slightly forward (for chest focus) or stay upright (for triceps focus).
3
Lower by bending your elbows until your arms form a 90-degree angle or slightly below.
4
Push explosively to return to the starting position with arms extended.

Tips

Control the descent, don't drop down abruptly.

Keep your shoulders down and back to protect the joint.

Add weight with a dip belt when bodyweight becomes too easy.

Related exercises

Bench Press

ChestBarbellIntermediate

3-4 sets8-12 reps

Push-Ups

ChestBodyweightBeginner

3-4 sets10-20 reps

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