As far as chest exercises go, the parallel bar dips rank as my favorite. As a matter of fact, I’ve all but given up on doing bench presses in favor of doing dips. Why?
Because, at the same time they work the chest, they help build impressive arms by pounding the triceps. Plus, being able to do dips for reps, with good form is sure to please a crowd. After all, anyone can bench press 
.
The Set-Up
- When performing the parallel bar dip, be sure the bars are approximately shoulder width apart. Many people will find a spacing of about 22″ to be most comfortable. Women and men with small frames may find bars spaced closer together to be better, while large men will find a wider spacing works better.
- If the bars are positioned too far apart, your shoulders will be placed under great stress. If you have a previously existing shoulder problem, you should avoid doing the parallel bar dip.
- Be sure the bars you’re using are securely fixed so they don’t wobble or tip.
- Stand on a bench or box so you can easily get into the starting position.
Performing The Parallel Bar Dip
- Place your hands on the parallel bars. Your palms should be facing each other. Do not use a “palms-out” grip.
- Straighten your arms and and locked out the elbows.
- Lift your feet from the bench or box.
- Take a deep breath, bend your elbows and slowly lower your body towards the floor.
- Keep your elbows on the same plane or in-line with your wrists. Your elbows should not move very far outside your wrists.
- Stop your descent when your upper arm is just above parallel with the floor. If you are flexible enough through the shoulders, you may be able to descend to the point where your upper arms are parallel to the floor but you should not go any lower as it would place your shoulders under great stress.
- Immediately begin pushing to return to the starting position. Exhaling as you go. Do not pause at the bottom position.
- Pause briefly at the top position before beginning the next repetition.
Tips and Tricks
- While performing the dip, keep your head up and shoulders back. Do not slump the shoulders forward or drop the head.
- When you reach the bottom position (of the parallel bar dip) your lungs should be full of air. Do not attempt pushing from the bottom position with empty lungs. You’ll find that having a full chest of air provides structural support and allows you to generate more power.
- Maintain an upright body position and avoid “tipping” your body forward.
- As you become stronger, add weight to your dip using a weighted vest or by attaching weight to a dip belt.
When combined with a solid nutritional program, the parallel bar dips exercise can help you sculpt a stronger, fuller chest and strong, powerful triceps.
Do you ever recommend static or negative dips for your clients? If so, at what point do you recommend them and do you modify your form in any manner?
I never used static or negative dips with clients, nor do I use them. For one, the people I worked with rarely had any dips stands available.
I believe negative or static dips are useful to build strength for other exercises where you might need strength in a particular range. For example, perhaps you’re stuck at a certain weight in the bench press and lack triceps strength to push through the plateau. Negative dips and static dips might help push through the sticking point.
[...] Parallel Bar Dip: 2 sets To Failure *Here is a great link if you are unsure of the way to complete this exercise: Parallel Dips [...]