Parallel bar dip

The full parallel bar dip: lower yourself and press back to straight arms, strongly building the chest, triceps and front shoulders.

How to do it

1. 01Start in a support on the parallel bars: arms locked, shoulders down away from your ears, abs braced.
2. 02Lean slightly forward, bend your elbows and lower yourself under control, elbows pointing back.
3. 03Go down until your shoulders are about level with your elbows (upper arms near parallel to the floor); stop higher if the front of your shoulder hurts.
4. 04Push the bars down to press back up to straight arms, finishing with your shoulders down away from your ears.

Common mistakes

• Going too deep or bouncing at the bottom — stop with your upper arms parallel to the floor and turn around under control.
• Elbows flaring out to the sides — keep them pointing back, close to your body.
• Half lockouts with shrugged shoulders at the top — straighten your arms fully every rep and pull your shoulders down.

In the Dip progression

1. 1Parallel bar support hold
2. 2Dip negative
3. 3Parallel bar dip

Standard to move on: 3 sets × 10, two sessions in a row.