This exercise involves performing dips on parallel bars using strict and controlled movement patterns. Strict bar dips primarily target the triceps, chest, and shoulders while also requiring core stability and shoulder control. The exercise is performed without assistance or momentum, making it an effective upper-body strength movement.
Type
Strength
Equipment
No Equipment
Difficulty
Advanced
Key Benefits
- Targets multiple muscle groups including chest, triceps, and shoulders
- Assists in building upper body strength and muscle mass
- Improves overall upper body stability and balance
- Can be modified for different fitness levels by adjusting band resistance
- Low impact exercise that is easy on joints
How to perform
- Start by gripping the parallel bars with your arms fully extended and your shoulders stable.
- Lift your feet off the ground and maintain an upright position with your core engaged.
- Slowly lower your body by bending your elbows until your shoulders are slightly below elbow level.
- Keep your elbows controlled and close to your body throughout the movement.
- Push through your palms to straighten your arms and return to the starting position without using momentum.
- Repeat for the desired number of repetitions while maintaining strict form.
FRONT VIEW
BACK VIEW
Chest
Primary
Triceps
Primary
Back
Primary
Traps
Primary
Abs
Secondary
Lower Back
Secondary