Push up and Triceps Dip on Parallel Bars
Master the challenging Push-up and Triceps Dip on parallel bars. This compound bodyweight exercise builds serious upper body strength, targeting your
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
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Variations of Push up and Triceps Dip on Parallel Bars
Description
An exercise that involves a push up followed by a triceps dip while supported on parallel bars.
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How to do Push up and Triceps Dip on Parallel Bars
- 01Setup
Stand between parallel bars and grip them firmly with a neutral grip, palms facing each other, slightly wider than shoulder-width apart. Lift your body off the ground, keeping your arms straight and core engaged, with your legs either straight or knees bent.
- 02Setup
From this suspended position, lower your chest towards the bars by bending your elbows and allowing them to flare slightly out to the sides, mimicking the bottom position of a traditional push-up.
- 03
Press through your palms to push your body back up, extending your arms to return to the straight-arm suspended position, completing the push-up portion of the movement.
- 04
Immediately transition into the triceps dip by keeping your torso upright and tucking your elbows close to your body. Lower your body by bending your elbows until your shoulders are below your elbows.
- 05
Drive through your palms to extend your arms fully, pushing your body back up to the starting straight-arm suspended position, completing the triceps dip.
- 06
Maintain control throughout the entire sequence, moving smoothly from the push-up to the dip and back to the starting position for each repetition.
Tips
- Engage your core tightly throughout the entire exercise to stabilize your torso and prevent excessive swinging or momentum, ensuring strict form.
- Control the eccentric (lowering) phase of both the push-up and the dip, taking 2-3 seconds to descend, to maximize muscle time under tension and build strength.
- For the triceps dip portion, actively squeeze your shoulder blades down and back to keep your shoulders stable and prevent them from shrugging up towards your ears.
- Ensure a full range of motion for both movements: lower your chest adequately in the push-up and get your shoulders below your elbows in the dip, then fully extend your arms at the top of each.
Common mistakes
- Flaring elbows excessively during the dip portion shifts emphasis away from the triceps and can strain the shoulders; keep your elbows tucked close to your body to target the triceps effectively.
- Rushing through the transitions between the push-up and dip can lead to sloppy form and reduce muscle activation; perform each part of the movement with deliberate control.
- Incomplete range of motion, such as not lowering enough on either the push-up or dip, limits muscle engagement and strength gains; aim for full extension and flexion in both movements.
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Is Push up and Triceps Dip on Parallel Bars good for beginners?
Push up and Triceps Dip on Parallel Bars is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Push up and Triceps Dip on Parallel Bars?
You need Body weight to perform Push up and Triceps Dip on Parallel Bars. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Push up and Triceps Dip on Parallel Bars?
Engage your core tightly throughout the entire exercise to stabilize your torso and prevent excessive swinging or momentum, ensuring strict form. Control the eccentric (lowering) phase of both the push-up and the dip, taking 2-3 seconds to descend, to maximize muscle time under tension and build strength. For the triceps dip portion, actively squeeze your shoulder blades down and back to keep your shoulders stable and prevent them from shrugging up towards your ears. Ensure a full range of motion for both movements: lower your chest adequately in the push-up and get your shoulders below your elbows in the dip, then fully extend your arms at the top of each.
What are common mistakes when doing Push up and Triceps Dip on Parallel Bars?
Flaring elbows excessively during the dip portion shifts emphasis away from the triceps and can strain the shoulders; keep your elbows tucked close to your body to target the triceps effectively. Rushing through the transitions between the push-up and dip can lead to sloppy form and reduce muscle activation; perform each part of the movement with deliberate control. Incomplete range of motion, such as not lowering enough on either the push-up or dip, limits muscle engagement and strength gains; aim for full extension and flexion in both movements.
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Free · iPhone only · Available on the App Store