Exercise · horizontal push
Parallel-bar dips
Parallel-bar dips is an advanced horizontal push movement that trains chest, triceps, front_delts, done with no equipment. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 5–12 reps, tempo 2-0-1.
The most common mistake is going too deep and letting shoulders roll forward. If no equipment or the movement itself doesn't suit you, Push-up or Diamond push-up or Machine chest press cover the same pattern. It's usually held back for shoulder, wrist, pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Lean slightly forward, shoulders down | थोड़ा आगे झुको, कंधे कानों से दूर रखो |
| 2 | Lower only until upper arm is parallel | बाज़ू समानांतर तक ही नीचे |
| 3 | Press up without shrugging; use band assistance if needed | ऊपर आओ बिना कंधे उचकाए, ज़रूरत हो तो बैंड लो |
Equipment & who it fits
Needs no equipment, rated advanced, held back for shoulder, wrist, pregnancy issues. Search "chest dips form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Parallel-bar dips work?
- Parallel-bar dips primarily trains chest, triceps, front_delts, using a horizontal push pattern with no equipment.
- What's the most common mistake with Parallel-bar dips?
- Going too deep and letting shoulders roll forward
- What can I do instead of Parallel-bar dips?
- The closest substitutes in this database are pushup, diamond pushup, machine chest press, which train the same pattern with different equipment.