Parallel Bar Dips

Parallel bar dips emphasise your lower chest muscles.


How to perform parallel bar dips

  1. Stand on a box between the parallel bars
  2. Place your hands on the parallel bars. Your arms should be straight
  3. Kick the box back
  4. Slowly, lower yourself down until your arms are fully bent
  5. Slowly lift yourself back up.
  6. Repeat steps 4 & 5 until you've repeated the desired number of reps
Number of Reps

For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps.

Use weights if you need to.


Muscles Used

Primary Muscles

Pectoralis Major, Sternal (Chest - lower pecs)

Secondary Muscles

  • Deltoid, Anterior (Shoulder - front)
  • Triceps Brachii (Triceps)
  • Pectoralis Major, Clavicular (Chest - upper pecs)
  • Pectoralis Minor (Chest/shoulder)
  • Rhomboids (Back - middle)
  • Levator Scapulae (Shoulder - upper)
  • Latissimus Dorsi (Lats - outer back)
  • Teres Major (Lats - outer back)

Stabilizer Muscles
  • Trapezius, Lower (Back - middle)