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Bar dips (otherwise known as chest dips) are a compound push exercise that is traditionally performed against body weight only.
The movement is performed when the lifter suspends themselves between pairs of parallel bars as they lower their chest between them, using elbow flexion and extension to apply much of the force required.
A brief overview of parallel recessions
Equipment requirements
Barbells, throwing belt and kettlebells (optional)
The main muscles of the target
Chest, triceps, shoulders
Difficulty
Moderate
Recommendations for sets, repetitions and load
3-5 sets of 8-12 reps with body weight resistance (no weights)
2-4 sets of 6-10 repetitions with a moderate load
How to do parallel dives
- To perform a repetition of parallel dips, the lifter will begin by first hanging over the bar, with the arms neutral and the feet off the floor under the upper body.
The elbows should start in a fully extended position, the hands are under the shoulders, and the torso is bent a few degrees forward for a greater contraction of the ribcage.
The scapula should be partially retracted and depressed. During the entire set, there should be almost no elevation of the scapula. - Now in the correct position, the athlete bends at the elbows and lowers the body between the bars, further leaning forward and holding the bar.
- Once the elbows are at 90 degrees, the lifter presses down on their palms and pushes their body back up. This should extend the elbows and slightly reduce the forward angle of the torso, ending with the lifter returning to the starting position.
- When the elbows are fully extended again, the repetition is considered complete.
Additional tips:
If possible, the lifter can adjust the position and angle of the bar to better emphasize the different pushing muscles.
As a general rule, wider bars that slope inward (toward the midline of the body when suspended above them) are ideal for working the chest. Of course, the opposite (narrow, angled outwards) is better for targeting the triceps.
Another tip is to experiment with the angle of the torso to reduce the load on the shoulders and reduce the ribcage more. Although a slight forward lean is ideal for hitting the pectoral muscles, leaning too far forward can increase the risk of hitting the shoulder joint.
What muscles work on the bar?
Parallel dips are a compound movement, meaning they will work more than one muscle group at a time.
These muscles are primarily the triceps brachii and the pectoralis major, both of which are involved in producing elbow extension and arm abduction, respectively.
However, adjacent to these two muscle groups is the anterior deltoid head, where it is activated to stabilize and maintain flexion of the arm at the shoulder joint as the lifter lifts from depth.
Common parallel dip mistakes to avoid
The following common parallel dip mistakes should be corrected if they are present in your training, as they will not only reduce the effectiveness of the exercise, but also greatly increase the risk of injury.
Poor range of motion or excessively fast pace
Like any other exercise, parallel dips become less effective when performed with an incomplete range of motion.
Despite the actual training stimulation, poor ROM can increase stress on the elbow and shoulder joints and lead to the development of problems such as tripping points or instability.
In general, lifters will want to make sure that each repetition begins and ends with the elbows fully extended and the torso lifted high above the bar. Likewise, maximum depth should include elbows bent at 90 degrees.
Due to the poor range of motion, lifters must also ensure that all repetitions are performed slowly and in a controlled manner to maximize the hypertrophic response – especially during the final eccentric phase.
Sinking too far down
While full range of motion is really important, parallel dips should not be performed deeper than 90 degrees of elbow flexion.
This significantly increases the stress on the shoulder and elbow joints and can potentially lead to pectoral muscle injuries.
One good guideline to follow is to align your upper arms horizontally parallel to the floor – although this will require neck extension and should only be done when you are still learning proper form.
Fully vertical barrel angle
Bar dips are most effective (and safe) when performed at an angle of 20-30 degrees to the upper body.
Adopting a fully vertical torso orientation will greatly reduce pectoral muscle engagement and can lead to problems with the trapezius and rotator cuff.
Athletes who consistently drop with their torso at a vertical angle may be trying to misalign their lower body. Bending the knees slightly and allowing the feet to swing behind the hips can create a more perfect torso angle.
Scapular Raise/Hunches
differentspecial.,, in the future and above, while the scapula is in the shoulder joint.
Additionally, allowing the scapula to engage in this way can engage muscles such as the trapezius and latissimus dorsi, taking the emphasis away from the designated mobilizing muscles.
At the beginning of each set, the lifter should ensure that the scapula is pulled down and partially retracted, preventing the shoulders from hunching up or internally rotating during each repetition.
Who should parallel dive?
As a bodyweight exercise, parallel dips are suitable for most intermediate lifters with the upper body strength to perform them.
Those unfamiliar with proper form or those who have yet to develop said strength can instead perform parallel dips with a machine – it’s exactly the same exercise, just with less effort.
Of course, due to the inherent strain on the elbow and shoulder joints when performing the exercise, people with a history of problems in these areas should first get their doctor’s clearance before attempting the movement.
Links
1. McKenzie A, Crowley-McHatton Z, Mair R, Whiting J, Wolshenk W. Bench, bar and ring dips: do kinematics and muscle activity differ?. Int J Environ Res Public Health. 2022;19(20):13211. Published October 14, 2022 doi:10.3390/ijerph192013211
