Parallel-bar Dip

How to perform it

1. 1Preparation and positioning. Grip the bars firmly, thumbs wrapped around. Step up into support with your legs calm, under or slightly in front of the body. Decide on your torso lean before the set and hold it throughout.
2. 2Starting position. Elbows locked, shoulders actively carried, ribcage over pelvis. Don't aggressively pinch the shoulder blades together — keep the shoulder joint controlled, not sunk forward.
3. 3Concentric phase. Press the bars down, extend the elbows, and raise the body as one unit. Keep shoulder and elbow movement symmetrical — no leg kick.
4. 4End position / lockout. Full, controlled elbow extension and a stable support hold. Don't hang passively between your shoulders.
5. 5Eccentric phase. Lower over 2–3 seconds. Elbows track the bar; the shoulder only goes as deep into extension as it can stay controlled and symptom-free. "Upper arm parallel" is a useful depth marker, not a universal anatomical rule.
6. 6Breathing and bracing. Inhale on the way down and brace; exhale on the way up. Never push past your medically cleared pressure limits.
7. 7Valid rep. Starts and ends in a stable support, reaches your own reproducible depth marker, and stays free of any kip, foot contact, or shoulder collapse.

Common mistakes

• Going too deep without control

  Fix: Raise your depth marker and pause 1 second at the bottom instead of chasing extra range.

• Shoulders sinking in the top support

  Fix: Actively push the bars away from you to keep shoulder-to-ear distance.

• Kicking the legs for momentum

  Fix: Keep the legs still; add reps in reserve instead of using momentum.

• Bars set too wide

  Fix: Choose equipment sized for your shoulders — too-wide bars force unnecessary shoulder abduction.

Safety

• Shoulder issues: only use a pain-free, cleared range of motion — deep extension can provoke symptoms and needs case-by-case clearance.
• Older adults: chest press or push-up variations are often more accessible than dips; weigh the benefit against the risk individually.
• Teens 14–17: only with qualified supervision and submaximal effort.
• Reduced bone density or cardiovascular concerns: get professional clearance before loading dips heavily.

Progressions & alternatives

• regressionPush-up— A more accessible horizontal press if top support or shoulder extension isn't available yet.
• progressionStrict Bar Muscle-up— Integrates the dip into a composite skill once your pull/transition criteria are also met.
• alternativeBarbell Bench Press— Lets you fine-tune load and range of motion if the dip's joint geometry doesn't suit you.
• prerequisiteStrict Bar Muscle-up— Builds the top support and pressing power the muscle-up finish needs — 3×6–10 clean reps, not a universal guarantee.