PARALLEL BAR DIPS
If you are looking to build up your lower pecs, triceps and/or front delts the humble tricep dip is without doubt one of the best exercises. They are a great exercise to create a more powerful and toned upper-body, especially in your arms.
Whether you are a beginner or an ‘expert’ they are versatile enough to be included in almost everyone’s training program. If you are strong enough to perform them on parallel bars, or are only able to manage them with your hands on a bench and your legs bent, it doesn’t really matter, the key is always arm position, and this applies to all variations of dips.
Tricep dips performed on parallel bars are an awesome upper-body compound exercise. What I love about dips is the versatility. You can simply adjust your technique to emphasise either your pecs or your triceps. The more upright you remain with the torso the more your triceps become the primary muscle used.
Parallel bar dips can be a challenging exercise so care does need to be taken. As with all exercises it’s important to use proper form, and start at the appropriate progression for yourself.
That being said if you are good to go here’s some tips to help you along:
Keep your chin up. Look forward not down.
Always start with your arms straight and locked in the support hold.
Externally rotate your elbows so the crease in your arm is facing forward.
You can bend the legs or keep them straight, either way make sure to engage your core.
If you perform dips with straight legs think about lengthening the whole body.
Keep the arms and elbows tucked in as you lower yourself down.
Bend you arms until the upper arm is parallel to the floor i.e the arms are at 90º.
Don’t shrug your shoulders.
You can lower yourself deeper into the dip but initially only work to 90º. Increase the range of motion only as you get stronger.
Your shoulder mobility will be the limiting factor on the range of motion you have.
When returning to the start position push through the bars and squeeze your triceps at the top.
Don’t jerk yourself up or arch your back.
If you want to work your chest more lean forward.
If you want to work your triceps more maintain more of an upright position.
Dips are a great exercise but they can place a significant amount of strain on your shoulders and elbows so it’s important that you perform them pain free. If you have pain when performing dips scale the exercise back and start with an easier progression. That being said if you have strong and flexible shoulders there are even more advanced versions of dips you can try.