Parallel Bar Triceps Dip
Advanced
Also known as: Triceps Dip on Parallel Bars
Expert Advice
Unassisted dips require substantial pushing strength. If you cannot lower smoothly and press back up, use an assisted dip variation first.
How-to-do Steps
- Grip the parallel dip bars with your palms facing inward and thumbs wrapped around.
- Press through both hands to suspend yourself with straight arms and legs bent behind you.
- Bend both elbows backward, lowering your body with a slight forward torso lean.
- Stop when your upper arms approach parallel to the floor, or earlier for shoulder comfort.
- Exhale as you press through both bars, straightening your elbows to raise your body.
- Repeat with both arms moving together, keeping your legs still throughout each repetition.
Common Mistakes
- Shoulders shrug toward your earsFix: push the bars down and keep your neck long.
- Elbows flare outwardFix: guide them backward while keeping your forearms close to vertical.
Coach Cues
Keep your neck longElbows track backwardPress both bars down
Short reminders to keep in mind during every set.
Track Parallel Bar Triceps Dip in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Parallel Bar Triceps Dip primarily targets the Triceps, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps55%
Secondary
Shoulders10%
Lats5%
Traps5%
Chest25%
Equipment
Special Bar
Exercise Type
Strength
Why Level 4?
Advanced
Supporting and pressing your full bodyweight requires substantial upper-body strength and shoulder control.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Same Movement, Other Equipment
Frequently Asked Questions
What does Parallel Bar Triceps Dip work?
This exercise directly targets your triceps, with secondary activation in your shoulders, lats, traps, and chest. It is one of the most popular triceps exercises in the gym and uses a special bar.
What is the most common mistake with Parallel Bar Triceps Dip?
The biggest mistake is flaring your elbows out instead of keeping them tucked close to your body. Slow down, focus on feeling the triceps work through the full range of motion, and use a weight or difficulty level you can actually control.
How many sets and reps should I do for Parallel Bar Triceps Dip?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Track your sets in the FitAI app to make sure you are progressing over time.
What can I do instead of Parallel Bar Triceps Dip if I don't have a special bar?
You can substitute a standard barbell or dumbbells and still target your triceps effectively. The key is keeping the same movement pattern and range of motion. The resistance source matters less than how you control the movement.
