Push
Dips on Bars
Intermediate
Level 60/100
Parallel-bar dips are among the most complete pushing exercises in calisthenics. They hit lower chest, triceps, front shoulders, and scapular stabilizers at once—the calisthenics athlete's "bench press."
LevelIntermediate
Sets3-4 × 6-15 reps
Rest2 min
EquipmentDip bars
Execution
Grip the bars and lock out at the top. Depress the shoulders actively. Lower by bending the elbows (30-45° from the torso); the body leans slightly forward naturally. Descend until shoulders are level with the elbows (90° flexion). Press to full extension and finish with active scapular depression (lockout).
Emphasis variants
Vertical torso = more triceps. ~30° forward lean = more lower chest.
Most common error
Not reaching 90° depth. If you cannot, practice negatives (lower slowly, use the feet to help back up).
Next steps
Foundation for ring dips, muscle-ups, and planche-related work.
Related
