Exercise guide · Advanced · Compound

Wide-Grip Chest Dip on High Parallel Bars: How to Do It & Muscles Worked

The wide-grip chest dip on high parallel bars is a bodyweight exercise that targets the pectoral muscles, with secondary emphasis on the triceps and shoulders. It requires significant upper body strength, stability, and control, as well as experience with dip movements.

Primary muscles
Chest
Secondary muscles
Triceps , Shoulders
Equipment
Body Weight
Level · type
Advanced · Compound
Demonstration of the wide-grip chest dip on high parallel bars
Front view: muscles worked by the wide-grip chest dip on high parallel bars. Primary: chest. Secondary: triceps and shoulders.
Back view: muscles worked by the wide-grip chest dip on high parallel bars. Primary: chest. Secondary: triceps and shoulders.
Primary Secondary

How to do the wide-grip chest dip on high parallel bars

  1. Step 1: Position yourself on the parallel bars with your arms fully extended and your body suspended in the air.
  2. Step 2: Lean forward slightly and lower your body by bending your elbows until your chest is just above the bars.
  3. Step 3: Pause for a moment, then push yourself back up to the starting position by straightening your arms.
  4. Step 4: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the wide-grip chest dip on high parallel bars by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Wide-Grip Chest Dip on High Parallel Bars alternatives

More exercises that train the chest as their main target:

More chest exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.