Parallel Bar Dips
Bodyweight dips on parallel bars that build the chest and triceps — one of the most demanding bodyweight-only upper-body exercises.
How to do it
- Grip the bars with palms facing each other and press yourself up into a strong, fully locked-out starting position.
- Brace your core, squeeze your glutes and cross your ankles to keep your body in a tight line.
- Lean your torso slightly forward to shift the focus to the chest, or stay upright to focus on the triceps.
- Lower yourself slowly over 2–3 seconds until your shoulders drop just below your elbows.
- Pause briefly at the bottom with your chest open and your body under control.
- Press yourself back up to full lockout, driving through your chest and triceps in one smooth motion.
Key technique cue
Shoulders down, not up to the ears, no leg swing — lower until shoulders dip just below the elbows.
Common mistakes
- ✕ Shrugging the shoulders toward the ears at the bottom, which stresses the front delts.
- ✕ Cutting the depth short and doing only the easy top half of the rep.
- ✕ Swinging the legs to use momentum, which removes the controlled loading dips are meant to provide.
- ✕ Flaring the elbows wide while pressing, which puts extra stress on the joint.
Benefits
- ✓ Builds serious chest, triceps and front-delt strength using only bodyweight.
- ✓ Trains a vertical pressing pattern that complements overhead work and the bench press.
- ✓ Develops the body control needed for advanced calisthenics.
Progression: from easier to harder
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Step 1 - Step 2
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Step 3 You are here - Parallel Bar Dips
About the exercise
Parallel Bar Dips are one of the most respected bodyweight upper-body exercises in any program. Supporting yourself on two bars with straight arms, the lifter lowers until the shoulders drop below the elbows, then presses back up to full lockout. The movement hits the chest, triceps and front delts hard and exposes any weakness in upper-body strength. It is a key exercise in calisthenics, bodyweight strength training and gymnastics-style training. It pairs naturally with pull-ups and push-ups for complete bodyweight push-pull work at home, in the park or with minimal equipment.
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