Chest · Bodyweight
Planche Dip on Parallel Bars
How to do the planche dip on parallel bars, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Expert
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Support yourself on parallel bars and lean your torso forward into a planche-style angle with hips behind the bars. Bend the elbows to dip while holding that forward lean, then press back up.
- 1Shoulders and chest loaded heavily in the forward lean
- 2Triceps driving the press back up out of the dip
- 3Core and hip flexors bracing hard to hold the planche line
Common mistakes
- Letting the hips drop and losing the forward lean
- Flaring the elbows wide and stressing the shoulders
- Sinking too deep before you can control the press
Muscles worked
The planche dip on parallel bars mainly works the lower chest, triceps, upper abs, lower abs, and front delts, with the mid chest, hip flexors, forearms, lats, lower traps, obliques, and glutes assisting.
- Lower ChestPrimary
- TricepsPrimary
- Upper AbsPrimary
- Lower AbsPrimary
- Front DeltsPrimary
- Mid ChestSupport
- Hip FlexorsSupport
- ForearmsSupport
- LatsSupport
- Lower TrapsSupport
- ObliquesSupport
- GlutesSupport
- QuadsMinor
Kovo programs the planche dip on parallel bars for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.