Arms · Bodyweight
Triceps Dip on High Parallel Bars
How to do the triceps dip on high parallel bars, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Grip a set of high parallel bars and support your bodyweight with arms straight and feet off the floor. Keeping your torso fairly upright, bend your elbows to lower yourself until they reach about 90 degrees, then press back up by straightening your arms and squeezing your triceps. Stay controlled at the bottom and avoid bouncing.
- 1Your triceps driving you back up to lockout
- 2Your elbows tracking back, not flaring wide
- 3A stable, controlled descent into the bottom
Common mistakes
- Dropping too low and straining the shoulders
- Bouncing out of the bottom with momentum
- Leaning far forward, which shifts load to the chest
Muscles worked
The triceps dip on high parallel bars mainly works the triceps, with the lower chest, front delts, forearms, mid chest, lower traps, upper abs, and lower abs assisting.
- TricepsPrimary
- Lower ChestSupport
- Front DeltsSupport
- ForearmsSupport
- Mid ChestSupport
- Lower TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- LatsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- ObliquesMinor
- Hip FlexorsMinor
Kovo programs the triceps dip on high 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 triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.