Parallel dips bar

How to Do Parallel Bar Dips

Equipment Needed:

Parallel dip bars or an assisted dip machine.

Dip belt or weighted vest (optional for extra weight).

Alternative equipment: Sturdy chairs or playground bars.

Starting Position:

Align your body between the two parallel bars or a dip station.

If using an assisted knee pad, keep it upright with your knees on top.

Hold onto the bars with your arms straight and locked.

Keep your head in line with your trunk and wrists aligned with your forearms.

For Chest Dips:

Keep your torso upright with your feet below your body.

Elbows should be flexed out more to emphasize tension on your triceps.

Hand grips should be slightly wider, with arms coming from the outside to the midline of your body.

For Tricep Dips:

Lean your torso forward slightly, with elbows slightly flared.

Position your feet slightly behind your body for tricep-focused dips.

Lower Your Body:

Inhale as you slowly lower your body, allowing your torso to move forward.

Elbows should flare out alongside the path of travel.

Hold this position for a few seconds.

Push Back Up:

Once your chest stretches and your elbows reach a 90-degree angle or less, exhale.

Slowly push yourself back up to the starting position.

Squeeze your triceps hard as you lower and rise.

Remember these tips:

The lower your dip, the more strain it places on your shoulders.

Maintain proper form to prevent injury and maximize effectiveness.

Benefits of Parallel Bar Dips:

Excellent compound movement for upper body pushing muscles (chest and triceps)