Dip Bars exercises

Dip Bars: 6 exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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What dip bars are for

Parallel dip bars let you press and support your whole bodyweight. Dips build the chest, shoulders and triceps together, and the bars also allow hanging leg raises and support holds that train the core and shoulder stability.

Technique and safety

Lower slowly and only as deep as your shoulders are comfortable. Lean forward to load the chest, stay upright to load the triceps, and use a band or a dip machine if you cannot yet do clean reps.

Five to start with

  1. 1
    IntermediateParallel-Bar Triceps Dip

    Upright dips for the triceps.

  2. 2
    AdvancedChest Dip

    Leaning forward to load the lower chest.

  3. 3
    IntermediateParallel Bar Support Hold

    Holding yourself up at the top builds the strength for your first dips.

  4. 4
    IntermediateParallel Bar Leg Raise

    Leg raises supported on the bars, for the abs.

  5. 5
    AdvancedWeighted Dip

    Added load once bodyweight dips are easy.

All 6 dip-bar exercises