Parallel Bar Dips
Comprehensive biomechanics and technique cues to execute Parallel Bar Dips with joint safety, maximal activation of the Chest / Triceps, and consistent progression.
Track sets and weights on eBolts
Automated rest timer, 1kg micro-loads, and offline functionality in the gym.
Gym Equipment Guide & Adjustment Points
Banco Olímpico com Barra de Aço & Gaiola
Banco reto oficial com cavaletes duplos de apoio, barra olímpica de 20 kg e anilhas calibradas.
Posicione os suportes para que os braços fiquem levemente flexionados ao tirar a barra.
Ajuste a 2 cm abaixo do peito para poder soltar a barra em caso de emergência.
Sempre trave as anilhas nas duas extremidades da barra.
- •Olhos alinhados diretamente embaixo da barra no setup inicial.
- •Junte e abaixe as escápulas contra o estofado do banco.
- •Desça a barra tocando suavemente no meio do peito, empurrando em arco natural.
Execution Guide: Biomechanical Steps
Initial Setup and Positioning
Place your hands or base securely on the ground or bar, activating glutes and abs.
Joint Lock and Posture
Retract and depress your scapulae, stabilizing the shoulder girdle and keeping your core braced.
Concentric Execution and Muscle Focus
Initiate the concentric contraction targeting the Chest / Triceps, moving the load smoothly without jerky momentum. eBolts technical cue: Torso slightly leaning forward; lower until the elbows reach 90°.
Eccentric Control and Breathing
Control the eccentric descent in 2 to 3 seconds, sustaining continuous muscular tension. Inhale during lowering and exhale on peak effort.
Coach Technique Cue
Torso slightly leaning forward; lower until the elbows reach 90°.
Equipment Alternatives
Dumbbells with a neutral grip, same range of motion and controlled tempo.
Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Push-up (feet elevated to add load).
Equivalent machine or convergent leverage machine at the gym.