How to do it
- Support yourself on parallel bars with the torso as upright as possible.
- Lower until the upper arms are parallel to the floor, keeping the elbows tucked in.
- Press back up to a full lockout.
Cues that matter
- Staying upright is what keeps the triceps in charge.
- Add weight once you can do 12 clean bodyweight reps.
Common mistakes
- Leaning forward, which hands the work to the chest.
- Bouncing out of the bottom position.
Muscles worked
Primary
- Triceps
- Lateral head
- Medial head
Also works
- Chest
- Front delts
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Parallel Bar Triceps Dip in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the triceps with different equipment — for a day the bodyweight is taken, or a gym that does not have one.