Calisthenics
Chest
Triceps
Beginner
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Calisthenics
Dip
Support yourself on parallel bars, lower until the shoulders drop below the elbows, and press back up. A heavyweight bodyweight builder for the chest and triceps.
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Suggested use
Sets
3
Reps
6-10
Rest
2m 00s
Calisthenics
Advanced
Strength
Hypertrophy
Push
Muscles worked
Primary
Chest
Triceps
Secondary
Front delts
Equipment
Dip bars / parallel bars
How to do it
- Grip the parallel bars and press up to a straight-arm support, shoulders down away from your ears.
- Lean your torso slightly forward and cross or tuck your feet behind you.
- Bend your elbows to lower under control until your upper arms are about parallel to the floor.
- Keep the elbows tracking back, not flaring wide.
- Press back up to a full lockout without shrugging.
- Stay tight through the trunk to avoid swinging between reps.
Common mistakes
- Dropping too deep too soon, straining the front of the shoulder.
- Shrugging the shoulders up at lockout instead of staying long-necked.
- Flaring the elbows out wide under fatigue.
- Bouncing out of the bottom instead of controlling the turnaround.
Safety first
- Earn depth gradually — parallel upper arms is plenty for most lifters.
- Build pressing strength with push-ups before loading full dips.
- Stop the set at any front-of-shoulder pinch and reassess your depth.
Who should avoid or modify
- History of shoulder instability, or recent shoulder or elbow surgery — consult a licensed clinician first.
- Sharp pain at the front of the shoulder in the bottom position — stop and seek qualified assessment.
Breathing and tempo
Breathing: Inhale as you lower, exhale as you press to lockout.
Tempo: 2-0-1 — two seconds down, press up in one.
Regressions
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