Parallel Bar Dip

A beginner strength exercise for the triceps, done with a other equipment.

Main muscles: Triceps
Also works: Chest and Shoulders
Equipment: Other equipment
Level: Beginner
Type: Compound
Movement: Push

How to do the Parallel Bar Dip

Stand 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.
Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
Repeat for the desired number of repetitions.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Parallel Bar Dip

Questions

What muscles does the Parallel Bar Dip work?

Mainly the triceps, with the chest and shoulders helping.

Is the Parallel Bar Dip good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Parallel Bar Dip?

Good alternatives that train the triceps: Ring Dips, Sled Overhead Triceps Extension, Weighted Bench Dip or Bench Dips.

How many sets and reps of the Parallel Bar Dip should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).