Library
Intermediate
strength
Parallel Bar Dip
Compound push for chest and triceps. Lean forward for more chest emphasis.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Chestprimary
100%Armsprimary
100%Shoulderssecondary
45%ChestArmsShoulders
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Support yourself on bars with locked elbows.
02
Position 2
Lower by bending elbows until upper arms near parallel.
03
Position 3
Press back up without shrugging.
Coach cues
- · Shoulder-friendly depth only.
- · Add a belt when bodyweight gets easy.