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Dip Station / Parallel Bars
How to adjust
- Most dip stations are a fixed frame with nothing to adjust; if the bars are width-adjustable, pick a narrower spacing to emphasize triceps or a wider one to emphasize chest.
- If the bars are too high to step up to, set a box or step beside them to get on and off, rather than jumping up and down.
How to use
- Grip the parallel bars, pressing your body up with arms straight.
- Lean the torso slightly forward, bending the elbows to lower until your shoulders are about level with your elbows.
- Press back up to straight arms.
- At the end of the set, lower yourself, put your feet on the floor or the step, and only then let go — don't drop off from straight arms.
Safety notes
- Grip the bars fully and check they're stable before lifting your full bodyweight off the ground.
- If you run out of strength mid-set, don't grind the rep out: lower under control and get your feet onto the floor or the step before letting go, since dropping out of the hang is how shoulders get hurt.
- Do not descend past the point where your shoulders drop below your elbows.
- Keep the elbows from flaring to protect the shoulder joints.