Push Up and Triceps Dip on Parallel Bars
Description
The push up and triceps dip on parallel bars is a calisthenic combo move that alternates a push up between the bars with a full dip rep. It blasts the chest, triceps, and front deltoids for a complete upper body finisher.
Equipment Required
Push Up and Triceps Dip on Parallel Bars Instructions
- Position yourself between two parallel bars with hands gripping the handles.
- Walk your feet back and lower into a push up position with hands on the bars.
- Lower your chest toward the floor while keeping the elbows tucked.
- Press back up to extend the arms and then jump or step up onto the bars.
- Support your bodyweight with locked arms in the dip starting position.
- Bend the elbows and dip down until your shoulders pass below your elbows.
- Press through the palms to return to the locked out top position.
- Lower yourself back to the push up start and continue alternating.
Push Up and Triceps Dip on Parallel Bars Form & Visual
Push Up and Triceps Dip on Parallel Bars Benefits
- Hits the chest, triceps, and shoulders in a single fluid combo.
- Builds upper body endurance under continuous tension.
- Develops bodyweight control and shoulder stability.
- Functional carryover to gymnastic and calisthenic skills.
- Adds variety to push and dip routines.
- Strengthens stabilizers around the elbow and shoulder joints.
Push Up and Triceps Dip on Parallel Bars Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
Push Up and Triceps Dip on Parallel Bars Variations & Alternatives
- Parallel Bar Dips
- Push Up
- Decline Push Up
- Ring Dip
