The parallel dips are a more complex variation of the triceps dips that also works your shoulders and chest. However, in order to be effective and prevent injury, any exercise that places weight on the shoulder joint, such as this one, must be performed with the right form.
Depending on the load, the parallel bar dips can be utilized to train for muscular hypertrophy, upper body strength, and/or endurance. They are a great complement to any upper body push day.
Parallel bar dips proper technique and execution
Although the parallel bar dip isn’t a difficult exercise to understand, perfecting your form might be the difference between building a strong chest and triceps and injuring your shoulders. Here’s how to do it correctly, step-by-step.
To do dips, of course you need to have an access to parallel bars that are about shoulders width apart and same height.
1. Stand between the bars and place your hands on them using a neutral grip.
2. Make sure your feet are off the ground and your arms are straight.
3. With your elbows tucked in at the sides of your body, your shoulders down and pulled back, lower your body between the bars with a more upright torso or a modest forward lean while you slowly bend your elbows.
4. Depending on the range of motion in your shoulders, stop when your elbows are 90 degrees or slightly less.
5. Straighten your arms and exhale as you push yourself back up to the beginning position.
6. Repeat to get the required number of reps.
Parallel bar dips muscles worked
Although it is the most common exercise done for triceps, the dips are actually a compound movement that targets your chest, shoulders and a number of smaller muscles as well.
Triceps Brachii: Dips work all three of the triceps’ heads, especially the long head.
Pectoralis Major: If you lean forward a bit, the lower chest takes a lot of work, especially in the lower (stretched) position of the movement
Anterior deltoids: They stabilize the body and support the chest.
Rhomboids & Traps: During the lowering phase, the traps and rhomboids are used as stabilizing muscles.
Serratus Anterior: Supports proper shoulder blade movement.
Like we mentioned before, to engage your lower chest, which many lifters struggle to develop, lean forward. If you stay upright, the triceps takes most of the work done.
Parallel bar dip variations
Supported Dips
You can use a resistance band or a bench to support your feet while performing this exercise. Maintaining a support behind reduces the amount of weight we must push, making the exercise somewhat easier at first. For beginners this is the preferred variation, as it doesn’t require the same effort as normal dips.
Weighted dips
After you get stronger and are able to complete more than 10 reps, the exercise can be gradually overloaded by increasing the weigh. This can be done by wearing a weight belt with attached load. As you get stronger, more and more weight can be added to the belt.
Ring dips
Dips can also be done on gymnastic rings, which makes them way more challenging as they requires stability and balance in addition to lifting yourself up. Additionally, a weight belt can also be used as one progresses in strength.
Common mistakes
Short range of motion
Due to pain or insufficient strength to finish the dip, the range of motion is shortened by merely diving a few inches.
The solution is to lower yourself until your upper arms are at least parallel to the floor, or slightly lower if your mobility permits. This ensures that you get the maximal stretch and growth benefits. If you don’t have the strength, start with supported dips.
Moving too fast and using momentum
Fast movement, especially during the lowering phase, can wreck your shoulders over time. Momentum reduces the tension of the worked muscles.
Keep the speed controlled and reasonably slow during the entire movement.
Elbow Flaring
Some lifters let their elbows slide too far out to the sides in an attempt to target their lower chest, which can put strain on the shoulder joint.
The Solution: To balance triceps and chest stimulation without sacrificing shoulder health, keep your elbow at a 45-degree angle.
So, if you want a big chest and a bulging triceps, be sure to add this exercise to your workout routine !
Related:
5 Most Effective Exercises For Building Your Triceps
The Complete Guide For a Massive Chest
5 Exercises To Build a Solid Upper Chest
