Parallel Bar Dips

A bodyweight dip on parallel bars that builds the chest and triceps — one of the most demanding pure-bodyweight upper-body lifts.

Chest Bodyweight Strength

Step by step

1. Grip the parallel bars with palms facing each other and press up to a strong, locked-out start position.
2. Brace your core, squeeze the glutes, and cross the ankles to keep the body in a tight line.
3. Lean your torso slightly forward to bias the chest, or stay upright to bias the triceps.
4. Lower yourself slowly over 2 to 3 seconds until your shoulders drop just below your elbows.
5. Pause briefly at the bottom with the chest open and the body still controlled.
6. Press back up to full lockout by driving through the chest and triceps in one smooth motion.

Muscles and equipment

Target muscle

Mid chest

Secondary muscles

Triceps

Equipment

Bodyweight

Type

Strength

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