New publications
Push-ups on parallel bars
Last reviewed: 08.07.2025
All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.
We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.
If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.
Learn how to do this exercise correctly
Parallel bar dips are an important strength exercise for the triceps. They work all three heads of the triceps (long, lateral, and medial), as well as the chest and shoulder muscles.
The mistake most men make is leaning forward too much, which puts more stress on the pectoralis major and anterior deltoids and makes the exercise less effective for your triceps.
If you can't bench your body weight, start by using a special stand. As the exercise becomes easier, clamp a dumbbell between your feet or hold a weight plate between your legs, tied to a weightlifting belt.
- Grasp the bars with a neutral grip and straighten your arms. Your hands should be at your sides, not in front of you.
- Bend your knees and cross your ankles. Pull your stomach in.
- Slowly lower your body straight down until your upper arms are parallel to the floor.
- Raise yourself up again until your arms are almost fully straightened, but do not lock your elbows.