StrengthIntermediateChestTricepsShoulders
Movement atlas
Parallel bar dips
Dips aux barres parallèles
Quick read
- Category
- Strength
- Difficulty
- Intermediate
- Primary muscles
- Chest, Triceps
- Equipment
- Parallel bars
Description
Mount parallel bars with arms extended. Lower yourself by bending elbows until shoulders are at or slightly below elbow level, lean torso slightly forward. Push back up to starting position.
From reference to session
Start a quick session with this exercise.
Open a prefilled session, keep the cues close, and track what you complete in Shapier.
Instructions
- 1Mount stable parallel bars, grip them firmly, and set the shoulders down with straight arms but no forceful lockout.
- 2Brace the trunk, keep the legs stable, and incline the torso slightly without rounding the back.
- 3Inhale while bending the elbows back and lowering slowly with the shoulders away from the ears.
- 4Stop before pain or loss of control; useful depth depends on shoulder mobility and stability.
- 5Exhale while pressing the bars to return to the top without bouncing or shrugging.
Common Mistakes
- Descending beyond the controlled range: stop higher instead of forcing the front of the shoulder.
- Flaring the elbows wide: keep them tracking backward along a comfortable path.
- Dropping and bouncing out of the bottom: slow the descent or use assistance.
Tips
- Drive the bars toward the floor and keep the neck long.
- Own the depth before seeking more repetitions.
Equipment
Parallel bars
Variations
Primary muscles
- Chest
- Triceps
Secondary muscles
- Shoulders
- Abs
Breathing
Inhale while lowering and exhale while pressing, without deliberately holding the breath to force through a painful or unstable range.
Programming guide
An indicative starting point, not an individual prescription: 2–3 sets of 4–8 controlled repetitions with 90–150 seconds of rest, leaving one clean repetition in reserve.
Adjust the difficulty
Regression: use an assisted machine, a correctly installed band, or pain-free partial repetitions. Progression: increase controlled range and repetitions first, then add a light load only with a safe setup.
Safety and limits
Dips can place a high demand on the shoulder. Stop when sharp, worsening, or joint pain appears, choose a tolerated pressing variation, and seek qualified guidance if pain persists.
Sources and review
Shapier editorial review
- Bench, bar, and ring dips: kinematics and muscle activityInternational Journal of Environmental Research and Public HealthThe study includes bar dips in 13 experienced men; it supports the mechanics and muscle discussion, not an individual prescription or a universal depth threshold.
- 2026 position stand on resistance training prescriptionAmerican College of Sports Medicine
- Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services
Read with this exercise
Comparisons and dossiers to choose the right progression without adding noise.
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Regressions
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