About this exercise
A bodyweight upper-body exercise performed on high parallel bars where you lower and press your body using your arms with an upright torso, placing maximum emphasis on the triceps while also engaging the chest and shoulders.
Triceps Dip on High Parallel Bars
Step by step instructions, muscle activation and variants for the Triceps Dip on High Parallel Bars.
MediumTriceps
How to Perform
- Grip the high parallel bars with both hands and jump or step up to the starting position with arms fully extended
- Keep your torso upright and legs hanging freely below, crossing your feet if preferred
- Slowly lower your body by bending your elbows, keeping them pointing straight back rather than flaring outward
- Descend until your upper arms are approximately parallel to the floor
- Pause briefly at the bottom, then push through your palms to extend your arms and return to the starting position
- Avoid shrugging your shoulders at the top; keep them depressed and stable throughout
Muscle Activation
Primary
Triceps
Secondary
Front shouldersLower chest
Common Mistakes
Common mistakes content is coming soon.
About the Triceps Dip on High Parallel Bars
The Triceps Dip on High Parallel Bars is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.