Parallel bar dips aren’t just a popular calisthenics exercise; they’re a powerhouse for building strength and muscle mass. As one of the essential five calisthenics moves, the bodyweight dip holds a special place in any calisthenics training routine.
This article serves as your comprehensive guide to mastering the bodyweight dip. From proper form to advanced variations, we’ve got you covered. Discover the nuances of this effective exercise and learn how to integrate it seamlessly into your workout regimen.
For those enthusiasts looking to elevate their dip game further by incorporating additional resistance, delve into my blog dedicated to the weighted dip. Uncover tips, techniques, and the added benefits of taking your dips to new heights with the challenge of added weight.
What are dips?
Chest dips / tricep dips
Calisthenics / street lifting parallel bar dips
Parallel bar Dip competition requirements
Heb jij de ambitie om in de toekomst mee te doen aan calisthenics of street lifting wedstrijden? Dan is het goed om op de hoogte te zijn van de regels.
Zo moet je met je schouders onder de lijn van je ellebogen komen. Wat inhoudt dat je iets dieper dan 90 graden gaat. Ook moet minimaal je heup onder de dip bar komen. En dient de dip in één vloeiende beweging uitgevoerd te worden.
Execution of parallel bar dips
To perform the dip, you need two parallel bars, commonly available in most calisthenics parks or gyms. If you’re training at home, you can use two chairs or invest in a set of high parallettes.
- Grip width: Take the length of your forearm (with fingers extended) and add 5 cm for the perfect grip width.
- Grip: Hold the bar/dip station firmly with straight wrists.
- Elbows: Fully extended. Legs: Extended and pointing downward, do not cross!
- Abdominals: Engaged.
#2 Eccentric part (downwards)
#3 Concentric part (upwards)
- Extend your elbows: by engaging your triceps and chest muscles.
- Abdominals: remain tightened.
- Breath: inhale and begin again.
Training towards the parallel bar dips
If you don’t have the strength to train dips yet, you have two options. You can either make dips easier by using a resistance band or perform an eccentric dip.
Parallel Bar Dips with resistance band
Once you’ve mastered this exercise on the parallel bars, it’s time for a new challenge. You can choose to train dips on the rings.
Performing ring dips is considerably more challenging than on the bars because you have to balance your own body.
In this case, your shoulder, abdominal, and arm muscles have to work much harder than on the bars, making it an excellent exercise for overall stability.
When performing dips on the rings, aim to keep the rings as narrow as possible so that you can keep them close to your body. The further the rings are from your body during the dip, the more challenging it is to stabilize yourself.
Especially if you’re aspiring to master the ring muscle up, it’s wise to become comfortable with ring dips first.