PushBar
The classic bodyweight dip on parallel bars — a deep vertical press that builds serious triceps, chest, and shoulder strength through a large range of motion.
Demo: Exercise technique demo
Sets
4
Reps
6-12
Rest
1:30
Contraindications
Shoulder impingement — limit depth to a pain-free range, avoid excessive forward lean if pec strain is a concern.Setup
Support on parallel bars, arms extended, torso slightly forward-leaning, shoulders down and back.
Execution
- 1Lower under control until the shoulders reach roughly elbow height
- 2Keep the torso leaning slightly forward for chest emphasis, or upright for triceps emphasis
- 3Press back up to full lockout without shrugging
- 4Keep the elbows tracking back, not flared wide
Key cues
- Elbow pits face forward at the top
- Lean forward slightly for more chest
- Control the bottom — don't crash into the stretch
- Full lockout, shoulders down
Common faults
- Excessive shoulder internal rotation/hunching
- Not achieving full range of motion
- Flaring elbows wide, straining the shoulders
- Using momentum/kipping instead of strict control
Tweaks
- Add a pause at the bottom stretch
- Vary torso lean to shift chest vs triceps emphasis
- Add a band for assistance if full reps aren't available yet
Regressions
Progressions
Muscles
Primary: Triceps Brachii, Pectoralis Major (Lower), Anterior Deltoid
Secondary: Serratus Anterior
Sources
- Parallel Bar Dip - ExRx.net
- Ring Dip Tutorial With Progressions (parallel bar dip prerequisite discussion)
Attribution: Calisthenics / gymnastics strength canon