Machine Parallel Bar Dips


  • This movement is performed with a parallel dips structure or machine.
  • Grasp a handle with each hand, overhand grip. Raise and hold yourself at arms length.
  • Next, lower yourself down, bending at the elbows. Lower yourself to the point where you feel a stretch in your chest muscles, approximately where your arms form a 90 degree angle. Be sure to lean forward slightly. Hold for 1-2 seconds.
  • Raise to your starting position.


  • Using a machine is a great aid in targeting the pectoral and triceps muscles.
Primary muscles Pectoralis major
Secondary muscles Triceps Anterior delts