Exercise guide
Parallel Bar Dip
The Parallel Bar Dip is a bodyweight pressing exercise in which the triceps, chest, and shoulders lower and raise the body between two bars. Torso angle and elbow path influence how the effort is shared.
Training context
Muscles Worked by Parallel Bar Dips
The triceps extend the elbows while the chest and shoulders assist with pressing the body upward. A more upright torso generally emphasizes the triceps, while a modest forward lean may increase chest involvement.
Depth should be based on shoulder comfort rather than a universal requirement to move below 90 degrees. Assistance can be used when bodyweight cannot be controlled.
Technique overview
Lower only as far as the shoulders remain stable
Begin in a supported position with the bars gripped securely. Bend the elbows and lower without swinging or allowing the shoulders to roll forward. Stop at a comfortable depth, then press through the bars to return to support without snapping the elbows.
Treat this as an overview and use a range, pace, and setup you can control.