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Parallel bar dips

advancedpull-up barcompound exercise
Parallel bar dips: start of the movement
1 · start
Parallel bar dips: end of the movement
2 · end
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: chest, triceps
Secondary: shoulders

Correct technique

  1. 1Support yourself on the bars with straight arms, shoulders down away from your ears.
  2. 2Lean forward slightly, bend your legs behind you.
  3. 3Lower yourself until your elbows are at 90°.
  4. 4Press back up into the support position.
Breathing: Exhale on the effort (lifting, pressing, pulling), inhale as you release.

Common mistakes

  • ✕Going too deep, it overloads the shoulders.
  • ✕Shoulders shrugged up to your ears.

Caution if you have pain

If you have pain in your shoulders, choose a gentler variation. In your custom plan we leave it out completely in that case.

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