Exercise:Parallel Bar Dips

Once you can comfortably perform many dips with your feet resting on the ground you
will be ready to attempt the real deal. The parallel bar set-up is the gold standard for the
triceps dip exercise. Like pull-ups (and most of the exercises in this book for that matter),
dips will be more difficult for women than they are for men. They are still amongst the
best exercises for either gender.

"The parallel bar set-up is the gold standard for the triceps dip exercise." Al Kavadlo

Like pull-ups , dips will be more difficult for women than they are
for men. They are still amongst the best exercises for either gender.


When performing parallel bar dips, you’ll need to tilt forward at the torso. Your
elbows should stay more or less over your hands, so your shoulders will wind up in front
of them. You can vary the degree to which you do this, and doing so can change the
emphasis. The more you lean forward the more you are working your chest. The more
upright you stay, the more you work your triceps and core. Trying to stay totally vertical
is not advised, however, as doing so can put unnecessary strain on your shoulders. Unless
you’re really, really strong.

The more you lean forward the more you are working your chest.
The more upright you stay, the more you work your
triceps and core.

Thickness of the grip

It is worth noting that the distance between the bars and thickness of the grip will
effect the difficulty of the exercise. Beginners are better off using thinner bars spaced
fairly far apart (20-24 inches), while closer bars (anything closer than 18 or 19 inches is
pretty narrow) will provide increased difficulty.

Here is video example of parallel bar dips: