Parallel Bar Dip
Quick Information
Category
Strength
Difficulty
Intermediate
Equipment
Dip Station, Weighted Vest
Primary muscle group
Pectoralis Major, Triceps Brachii
Secondary muscle groups
Anterior Deltoid, Trunk
Movement pattern
Vertical Push
Training goal
Maximal Strength
Sport
General Athletic Development, Tactical / Military
Overview
Purpose. Build pressing strength and chest and triceps size with bodyweight or added load.
How it fits the system. An intermediate-level vertical push entry in the Strength section, programmed to develop maximal strength. Related work in the library: Towel Pull-Up and Dead Hang.
Primary muscles
Pectoralis Major, Triceps Brachii
Secondary muscles
Anterior Deltoid, Trunk
Movement pattern
Vertical Push
Equipment
Dip Station, Weighted Vest
Difficulty
Intermediate
How to Perform
- Grip the parallel bars and press up to a supported position with the arms locked.
- Depress the shoulder blades so the shoulders stay away from the ears.
- Lean the torso forward slightly and brace the trunk.
- Lower under control until the upper arms are about parallel to the floor.
- Press back up to full lockout without shrugging.
- Keep the legs quiet and the ribs down throughout.
Coaching Cues
- Keep the shoulders down and away from the ears.
- Lean forward to bias the chest, stay upright to bias the triceps.
- Only go as deep as the shoulders allow comfortably.
Common Mistakes
- Dropping into the bottom without control.
- Letting the shoulders shrug up at the bottom.
- Going deeper than the shoulder can tolerate.
Progressions & Regressions
Progressions
Add load with a dip belt or a weighted vest.
Regressions
Use an assisted dip machine or a band.
When to Use It
When to use
As a main pressing exercise or triceps and chest accessory work.
When not to use
With front-of-shoulder pain at the bottom of the dip.
Programming
3 to 4 sets of 6 to 12 reps.
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