Bar Dip
BWBodyweightStrength
The Bar Dip is a bodyweight strength exercise performed by gripping parallel bars, lowering your body until your shoulders are below your elbows, and pressing back up to full extension. Its primary purpose is to build upper body pushing power, with triceps as the main muscles worked and secondary involvement from the chest and shoulders. Ideal for athletes and trainees seeking functional strength and muscle development without equipment beyond dip bars.
How to Perform Bar Dip
- 1To perform the bar dip, a powerful bodyweight strength exercise targeting your triceps with secondary work for the chest and shoulders, begin by positioning yourself between parallel dip bars or rings set at hip height, wide enough for your shoulders. Grip the bars firmly with your palms facing inward and arms fully extended, locking your elbows straight. Engage your core by pulling your belly button toward your spine, keep your shoulders depressed away from your ears, and cross your ankles behind you with legs slightly bent for stability. Your body should form a straight line from head to heels, chest up, and gaze forward.
- 2From this starting position, inhale deeply as you bend your elbows to lower your body in a controlled descent, keeping your torso upright and elbows pointing straight back rather than flaring out. Descend until your upper arms are parallel to the ground or slightly below, feeling a deep stretch in your chest and shoulders without shrugging. Exhale forcefully as you press through your palms to drive your body upward, fully extending your arms at the top without locking your elbows harshly. Maintain a slight forward lean to emphasize triceps over chest.
- 3Key form cues include keeping your elbows tucked close to your ribs, avoiding excessive torso swing, and controlling the tempo for 2-3 seconds down and 1-2 seconds up. Common mistakes to avoid are flaring elbows which strains shoulders, partial reps that limit triceps activation, or piking at the hips which reduces effectiveness. Stop if you feel shoulder pain, and scale by using bands for assistance if needed. Aim for 3 sets of 8-12 reps.