Own Every Range
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VIDEO DEMO

Parallel-Bar Dip

YouTube · PureGymHow To Do Chest DipsWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Parallel-Bar Dip

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Support yourself between parallel bars with elbows straight, shoulders set, and feet clear or assisted.

  2. 02
    Move

    Bend the elbows back and lower the body while the chest travels slightly forward.

  3. 03
    Finish

    Use only the depth you can press from without shoulder discomfort, then push the bars down to return.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

CHEST & TRICEPS / 68

Long rangeLong range

Parallel-Bar Dip

Sets: 3–4 · Reps: 5–10

Lower into controlled shoulder extension and press out with the chest and triceps.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The bars let the upper arms travel behind the torso under load, creating a deep pressing position that a floor press cannot reach. Depth is earned only when the shoulders stay organized and the bottom reverses cleanly.