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Parallel Bar Dip

StrengthBeginnerOther

What this trains

Front and back view. The highlighted part is where this exercise works most; paler areas are helpers.

Targets: Triceps long head, Triceps lateral head

Primary: Triceps

Secondary: Chest (lower chest), Shoulders (front delts)

How to

  1. 1Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.
  2. 2Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
  3. 3Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
  4. 4Repeat for the desired number of repetitions.