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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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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