Muscles Used • Exercise Type • Form Instruction • Tips and Techniques • Recommended Reps • Common Variations • Substitutions • Equipment Needed
 |  |
| Bottom | Top |
Primary Mover(s) | Muscles Used: | Secondary Mover(s) |
|---|---|---|
| Pectorals |  | Lats 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:
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.
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).
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Choosing The Right Program (to Catapult Yourself To Big Muscle Gain)
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