Parallel Bar Dips

Torso leaning forward = more chest; upright = more triceps.

• Compound
• Bodyweight
• Intermediate

How to do it

• Lean your torso forward to emphasise the chest
• Lower until your shoulder is level with your elbow
• Do not go so deep that your shoulder hurts
• Add weight as you progress

Sets, reps and tempo

Ranges: 6–12 reps · 1–2 RIR (add weight if you have reps to spare)

Tempo: Lower for 2–3 s until your shoulder is level with your elbow; press up under control

Common mistakes

• Going too deep and stressing your shoulder
• An upright torso when you want chest (lean forward)
• Shrugging your shoulders towards your ears

Muscles worked

Primary

• Chest
• Triceps

Secondary

• Shoulders

Alternatives

• Bench press
• Incline Dumbbell Press
• Cable Triceps Pushdown