Dips (Parallel Bars)

About This Exercise

A full-bodyweight upper-body push movement performed on parallel bars. The athlete supports the entire bodyweight on straight arms gripping the bars, lowers the body by bending the elbows until the upper arms are roughly parallel to the floor, then presses back up to lockout. The classic calisthenics tricep / chest dip — high-load relative to the athlete's bodyweight. Distinct from Bench Dips (chair-supported, feet on floor, much lower load), from Dips - Chest Version (forward-lean variant emphasising chest), and from Dips - Triceps Version (more upright variant with bench OR parallel bars apparatus).

1Setup

Grip the parallel bars with arms straight, shoulders down (not shrugged), elbows soft (not locked). Body hanging vertically below the hands; legs together, knees can be slightly bent or extended. Trunk braced.

2Execution

Bend the elbows and lower the body straight down. Stop when the upper arms are roughly parallel to the floor (or as deep as the shoulders comfortably allow). Pause briefly at the bottom. Press back up to the starting straight-arm position by extending the elbows.

Pro Tips

• Keep the body upright (slight forward lean is fine; collapsing forward shifts to chest dip mechanics)
• Shoulders stay down — do not let them shrug up to the ears at the bottom
• Stop above any shoulder pinching; depth varies by shoulder mobility
• For lower load: progress from Bench Dips (chair-supported) before attempting full parallel-bar dips