Parallel Bar Dip

Technique

How to perform Parallel Bar Dip

1. Stand between the parallel bars and grasp one bar with each hand.
2. Use a small jump to reach a steady straight-arm support with your feet clear of the floor.
3. Bend the elbows to lower your body, keeping the descent controlled and free of swinging.
4. Lower toward or just beyond a right angle at the elbows only while maintaining control of the shoulders.
5. Press through the bars to straighten the elbows and return to the support position.
6. Settle your body before repeating rather than using leg swing to rise.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.