The Great Forgotten Exercise -- Parallel Bar Dips - Exercise

When it comes to building lower pectorals, triceps and frontal deltoids, dips are without doubt one the best exercises I've ever used. They are seldom used nowadays and the reasons are plain to see: you have to be able to handle your own bodyweight for reps - unless you have access to one of those fancy-dan machines that allow you to dip (or chin) with less than body weight.

A correctly done dip has two distinct rep-stroke lengths, two levels: drop down until upper arms are parallel to the floor or go all the way down as far as you can. Either depth works the triceps exquisitely, assuming you lockout hard at the top of every rep and hold that flexion for a beat before lower yet again. The parallel tricep dip is a tricep isolation movement with some slight pectoral and front deltoid stimulation.

The width of the dip bars should be slightly greater than shoulder width. Some parallel bars follow a slight V-shape allowing you to pick the point appropriate for your frame. Chairs used for bar dipsWithout the availability of parallel dip bars, you can certainly improvise. Any two objects that are big enough and can safely support your weight can be used. Two chairs back-to-back are commonly used.

The keys to bringing the chest and lats into this exercise (and differentiating it from triceps dips) are:

1. The slightly wider than shoulder width bar width.
2. Moving the body slightly forward as you dip (head down).
3. Allowing your elbows to slightly flare out (just slightly outside of your wrists) as you dip.

Keep same posture going up as you do going down (your body moves as a single unit). Bend and cross your lower legs or keep legs straight depending on height of bars.

Many gyms have an assisted dip machine for those who cannot yet dip their bodyweight. It is also useful for working on form. This is a somewhat difficult exercise to master but, when mastered, it can be a very effective mass builder.

Adding resistance can be effectively done through the use of a dip belt (or a little creativity).