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Chest · Advanced

Push up and Triceps Dip on Parallel Bars

Advanced parallel-bar complex combining a supported dip with a bar-elevated push-up after a controlled position change.

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Exercise overview

Training details

ChestTricepsShoulders

Equipment

Parallel Bars

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Start with your hands on the parallel bars with your arms extended.
  2. 02Lower your body down by bending your elbows, keeping them close to your body.
  3. 03Push back up to the starting position to complete the dip.
  4. 04Transition to push-ups by placing your hands on the bars, maintaining a neutral body position.
  5. 05Lower your body until your chest nearly touches the bars, then press back up.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionPush-UpRelated variationBodyweight Triceps Extension from Plank PositionRelated variationBosu Ball Push UpRelated variationDecline Push-UpRelated variationDive Bomber Push UpRelated variationDrop Push-Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell FlyComparable substituteBench PressComparable substituteDumbbell Deep Push up and Renegade RowComparable substituteDumbbell Renegade RowComparable substituteCable Triceps PushdownComparable substituteDiamond Push-Up

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