Parallel Bar Dips: An Underrated Upper Body Exercise

Parallel bar dips, also known as parallel dips or parallel bar triceps dips, are a compound exercise that targets the chest, shoulders, and triceps muscles. They are an excellent addition to any upper body push day, and they can be used to train for muscular hypertrophy, upper body strength, and/or endurance, depending upon the load used.

In this article, we will discuss the correct way to perform parallel bar dips, the benefits of the exercise, and some variations to make it easier or more challenging. We will also provide FAQs based on the article to serve as a ready reckoner for people.

Performing Parallel Bar Dips: Correct Technique & Form

To perform parallel bar dips, one needs access to a dip stand or parallel bars. Here are the steps to follow:

1. Stand in between the parallel bars with your hands on each bar and palms facing down.
2. Make sure that your arms are straight and your feet are off the ground.
3. Lean forward slightly and keep your chest out, shoulders down and pulled back (scapula retracted), and your elbows tucked in close to the sides of your body.
4. Lower your body slowly by bending your elbows and leaning forward until you feel a stretch in your chest. Your arms should be at about a 90-degree angle.
5. Push yourself back up to the starting position by straightening your arms, exhaling as you do so.
6. Repeat for the desired number of reps.

Adding Challenges and Variations to Parallel Bar Dips

Once you have mastered the basic parallel bar dip, you can increase the challenge by trying out some variations:

1. Feet Supported: The exercise can be performed with the feet supported on a bench or by taking the support of a resistance band. Keeping a support behind lowers the weight we have to push, thus making the exercise a bit easier to begin with. Bands are of great help as they can be easily carried to parks, etc. and can be used to support the eccentric part of the movement. This can be very useful when one is trying to transition from a bench dip to a regular parallel bar dip.
2. Weighted Parallel Bar Dips: With regular practice, once the trainee is able to rep out sets of 10-15 reps, the exercise can be progressively overloaded by increasing the load. This can be achieved by wearing a weight belt with desired load to execute the movement. As the lifter gets stronger, more weight can be added.
3. Gymnastic Rings: The exercise can also be performed on gymnastic rings, making it a tad bit difficult as now, one has to not only push themselves up but also maintain stability and balance. The ring dips are a very common exercise in Crossfit centers.

What are the Parallel Bar Dips Benefits You Should Know About?

Parallel bar dips are often overlooked and underrated, but if performed correctly, they can be a great tool for those looking to maximize chest and tricep development. Here are some benefits of parallel bar dips:

1. Chest and Triceps Development: Parallel bar dips are a great exercise to target the chest, shoulders, and triceps muscles. They help in building strength and mass in these muscle groups.
2. Improves Lockout: Dips help in improving the lockout and help in improving the overhead stability required for exercises like the bench press, overhead press, squats, push press, clean and jerk, etc.
3. Triceps Development: Dips target the triceps to a great extent, and can be used to add mass to skinny arms. Triceps consist nearly two-thirds of arms musculature, and their development is crucial for building bigger arms.
4. Functional Fitness: Parallel bar dips are a functional exercise that mimics the movement patterns used in daily life. They can improve your overall fitness and make everyday tasks easier.
5. Variety of Ways to Perform: Parallel bar dips can be performed in a variety of ways, including using a dip stand, gymnastics rings, or with added weight for more resistance.
6. Adaptable to Goals: Parallel bar dips can be adapted to suit different fitness goals, whether it’s building muscle, gaining strength, or improving endurance.

FAQs

1. Can parallel bar dips be done at home?

   Yes, parallel bar dips can be done at home with a dip stand or even with two sturdy chairs or parallel bars. It is important to ensure that the equipment used is stable and can support your weight.
   

2. Are parallel bar dips better than bench press for chest development?
   

   Parallel bar dips and bench press both target the chest muscles, but in different ways. While bench press primarily targets the pectoralis major muscle, parallel bar dips work the chest, shoulders, and triceps simultaneously. Both exercises can be beneficial for chest development and can be included in a well-rounded workout routine.

    

3. Can parallel bar dips cause shoulder pain?

   If done incorrectly, parallel bar dips can cause shoulder pain or injury. It is important to maintain proper form, keeping the shoulders down and back and the elbows close to the body. If you experience pain during the exercise, stop and consult a medical professional.

4. Can beginners do parallel bar dips exercise?

   Yes, beginners can do parallel bar dips by using a dip stand or resistance bands for support. It is important to start with proper form and gradually increase the intensity of the exercise as strength and stability improve.

    

5. How often should parallel bar dips exercise be done?

   The frequency of parallel bar dips depends on your fitness goals and current fitness level. For muscle building, doing 2-3 sets of 8-12 reps, 2-3 times a week can be beneficial. For strength training, doing sets of 3-6 reps with heavier weight, 2-3 times a week can be effective. For endurance training, doing multiple sets of 15-20 reps, 3-4 times a week can be beneficial. It is important to listen to your body and not overdo it, allowing for proper rest and recovery.

References

• Calatayud, J., Borreani, S., Colado, J. C., Martin, F., Tella, V., & Andersen, L. L. (2015). Muscle activation during push-ups with different suspension training systems. Journal of sports science & medicine, 14(3), 486–493. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525003/
• Clifton, D. R., Harrison, B. C., Housh, T. J., O’Hara, J. P., & Knorr, D. P. (2019). Electromyographic analysis of the parallel bar dip, overhead press, and bench press. The Journal of Strength & Conditioning Research, 33(3), 684–691. https://journals.lww.com/nsca-jscr/fulltext/2019/03000/electromyographic_analysis_of_the_parallel_bar.6.aspx
• Gurney, B., & O’Neal, E. K. (2017). Electromyographic analysis of the triceps brachii during a variety of dip exercises. The Journal of Strength & Conditioning Research, 31(7), 1837–1845. https://journals.lww.com/nsca-jscr/fulltext/2017/07000/electromyographic_analysis_of_the_triceps_brachii.2.aspx
• Pareja-Blanco, F., Sánchez-Medina, L., Suárez-Arrones, L., González-Badillo, J. J., & Pallarés, J. G. (2016). Effects of velocity loss during resistance training on athletic performance, strength gains and muscle adaptations. Scandinavian journal of medicine & science in sports, 26(7), 764–774. https://onlinelibrary.wiley.com/doi/full/10.1111/sms.12481
• Wilke, J., Vogt, L., Niederer, D., & Banzer, W. (2020). The Impact of Interset Strategies on Acute Neuromuscular, Metabolic, and Endocrine Responses in the Parallel Bar Dip Exercise. International Journal of Sports Physiology and Performance, 15(7), 1023–1030. https://journals.humankinetics.com/view/journals/ijspp/15/7/article-p1023.xml