compound · Vertical Push
Parallel Bar Dip
Parallel Bar Dip is a compound vertical push movement for triceps, using no equipment. It also works chest and front delts. 4 sets of 6-15, 2 min rest.
- Primary muscle
- Triceps
- Equipment
- None — bodyweight
- Difficulty
- Advanced
- Sets and reps
- 4 × 6-15
- Rest
- 90s
- Force
- push
How to do it
- 1Set up
Support yourself on the bars, elbows locked, ankles crossed behind you.
- 2The cue that matters
Down until the upper arms are parallel to the floor, no deeper if the shoulders bark.
- 3Work it
4 sets of 6-15, resting about 2 minute between them.
Muscles worked
Triceps does most of the work. Chest and front delts take the rest.