• About
  • FREE Downloads
  • Exercise Database
  • Programs
  • Blog

  • PLAN
  • DIET
  • SUPPLEMENT
  • TRAIN
  • TRACK

gymJP.com

  • PLAN
  • DIET
  • SUPPLEMENT
  • TRAIN
  • TRACK
You are here: Home / Weight Training Exercises Database / Parallel Bar Dips (Chest Dips)

Parallel Bar Dips (Chest Dips)

by JP – Updated: 09/24/2016

Muscles Used    •    Exercise Type    •    Form Instruction    •    Tips and Techniques    •    Recommended Reps    •    Common Variations    •    Substitutions    •    Equipment Needed

Parallel Bar Dips - Bottom of ExerciseParallel Bar Dips - Top of Exercise
BottomTop
Primary
Mover(s)
Muscles Used:Secondary
Mover(s)
PectoralsMuscles Used in Parallel Bar DipsLats
Triceps
Delts (F)
Other
Mover(s)
Traps, Mid Back

See all the exercises at the:
Weight Training Exercises Database

 

– Parallel Bar Dips –
AKA: Chest Dips

Exercise Type:

Compound Exercise, Push Movement

Form Instruction:

On parallel bars, lower body by bending at the elbows and going forward until shoulders are slightly stretched and then push yourself back up.

Tips and Techniques:

Back-to-back chairs for use in bar dips

The width of the dip bars should be slightly greater than shoulder width. Some parallel bars follow a slight V-shape allowing you to pick the point appropriate for your frame. Without the availability of parallel dip bars, you can certainly improvise. Any two objects that are big enough and can safely support your weight can be used. Two chairs back-to-back are commonly used.

The keys to bringing the chest and lats into this exercise (and differentiating it from triceps dips) are:

  • The slightly wider than shoulder width bar width.
  • Moving the body slightly forward as you dip (head down).
  • Allowing your elbows to slightly flare out (just slightly outside of your wrists) as you dip.
Trainer performing Chest Dips

Keep same posture going up as you do going down (your body moves as a single unit). Bend and cross your lower legs or keep legs straight depending on height of bars.

Many gyms have an assisted dip machine for those who cannot yet dip their bodyweight. It is also useful for working on form. This is a somewhat difficult exercise to master but, when mastered, it can be a very effective mass builder.

Adding resistance can be effectively done through the use of a dip belt (or a little creativity).

Recommended Reps For Muscle Building:

6-12 the majority of the time, trying higher or lower reps on occasion.

Common Variations:

  • Bench Dips – (targets triceps)
  • Triceps Dips – The bars are placed at shoulder width and elbows are kept tucked into the body while you move straight up and down (not moving the body forward).
  • Machine-Based Dips – Lever machines allow you to do dips while sitting still and pushing the levers up and down.

Substitutions:

For the chest, shoulders, arms you would look to the Bench Press and for the back, compound exercises like Bent-Over Rows and Wide-Grip Pull-Ups.

Bodybuilding Equipment:

Parallel Dip Bars, Dip Belt (optional).

See all the exercises at the:
Weight Training Exercise Database

The Get Big Ezine
I agree to have my personal information transfered to AWeber ( more information )
Push Ups Muscle
We hate spam. Your email address will not be sold or shared with anyone else.

Couple more articles you may like…

Lean Body Mass (LBM)

Calculating and Using Lean Body Mass (LBM)

Estimate your body’s fat and muscle composition. Monitor your LBM to know if you are gaining muscle or fat.

Read More
Choosing the Right Muscle Building Program

Choosing The Right Program (to Catapult Yourself To Big Muscle Gain)

Find out how to pick the right program for you based on your training level.

Read More

See all the articles from the Guide to Mass Gain Training

Just like in bodybuilding, failure is also a necessary experience for growth in our own lives, for if we're never tested to our limits, how will we know how strong we really are? How will we ever grow?
- Arnold Schwarzenegger

The Get BIG Ezine

  • Site updates, tips, articles.
  • Direct to your in-box.
  • Gain muscle. Gain it faster.

About | Contact | Sitemap
Privacy Policy | Affiliate Disclosure | Disclaimer


Copyright © 2002-2016 JP Clifford, www.gymJP.com, All Rights Reserved

Do Not Copy. All Images, Illustrations and Text Copyrighted.
Any and all reproduction without EXPLICIT permission strictly prohibited.