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All triceps exercisesTriceps · Calisthenic

Bench / Parallel Bar Dip

Torso upright loads the triceps. Elbows lead the movement.

BeginnerBar or bench3 × 8–15
Bench / Parallel Bar Dip demonstration thumbnail — How To Do: Dips (Bench, Parallel Bar, Weighted)
TricepsBar or bench

Bench / Parallel Bar Dip

Demo · MuscleWiki

Verified Bench / Parallel Bar Dip demonstration by MuscleWiki. Click to play.

How to do the Bench / Parallel Bar Dip

  1. 1Torso vertical
  2. 2Elbows point back
  3. 3Lockout hard at top

Benefits of the Bench / Parallel Bar Dip

  • Builds strength and size in the triceps through a full, controlled range of motion
  • Also trains chest as supporting movers
  • Builds real relative strength — moving your own bodyweight through space
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services