how to use the dip bar

How to use the dip bar?

Usefulness of dip bars

Dips also called parallel bars are a very intense basic activity, which involves working all the muscles of the upper body (bodice, throat, breast, chest, thorax, trunk, etc.). It is also a technique very popular with beginners. Regular practice, for example, allows you to have firm arms, and thus lose fat. But for those new to bodybuilding, you have to go through a so-called intermediate step before going to standard.

In commercial gyms, dip bar is often used for dips. By having your own parallel bars at home, you can get started with this powerful, effective upper body exercise. Dips work the chest and front of the shoulders (the anterior deltoids). But like any other body-weight movement, you will also feel stress in other parts of your body. Prepare for your arms, back, and core to benefit as well.

Pull up dip bar develops several muscles in the body such as the pectorals, the triceps, the muscles of the front of the shoulder.

This exercise allows you to move all the muscles in order to have a powerful posture.

Some types of dip bars  

Besides house dips, note here that there are several variations of dip bars with different uses:

Dips with two chairs

To avoid hurting yourself while doing this exercise, place towels on the uprights or for more balance, place cast iron washers on the chairs.

Dips with bar rest 

Dips between two tables; use a catalog (directory or dictionary) if the two tables are not at the same height.

Dips with a corner of the balcony

The activity is conducted in a corner of the balcony. With weighted dips, muscle activity and sensations differ from the place of weight.

No matter where the load is (waist level, hanging on the foot, or neck), the more you are tilted forward, the more the activity is on the pecs. This is because if the upper part of the body is vertical, the activity is carried out on the muscles which have at one end three distinct bundles ( triceps).

Likewise, if the exercise is on the previous two cases, the forearm muscle (anterior deltoid) is used. To learn more about dip bars, the muscle-up site is the solution.

How to use the dip bars?  

The answer to this question is given in a few tips to make it easier to use dip bars.

Distance between bars

The parallel bars are 60 cm apart at the start. Keep your knees bent and your upper body tilted forward. Now perform the descent movements so that the arms are parallel to the ground and then resume to the starting position.

Bust tilt  

Muscle activity is more focused on the pecs and less focused on the muscles that have a three-bundle end when at an angle of 45 ° or more.


Always breathe out when you come to the starting position and always breathe in when you come down.

Safety instructions

You may experience chest pain. This arises from the breastbone hasn’t fully grown yet due to being so young! For the movements, go down as low as you can, but don’t forget to bring your bent legs up.


Using the parallel bars is not a good option for building muscle endurance in your legs and glutes. However, if you’re at home or have access to gravity by hanging from rafters then this can work great!

So how to exercise your muscle endurance?

However, you can’t build resistance in your legs and glutes with the parallel bars, but you can use gravity to build muscle endurance in your hips, pelvis, and glutes.

Hold the bars parallel with one hand on each side, legs dangling.

As you exhale, focus on strengthening your core belt by contracting your core.

Lift your legs in front of you, holding your knees, ankles, and feet together.

Control movement by focusing on your core.

Keep your legs straight in front of you for a few seconds, then slowly lower them as you exhale.

Doing a full square on the parallel bars can be one of the most powerful core exercises. But it is a fairly advanced exercise! So start with a tuck instead: it’s a great exercise that works the entire trunk, and which allows you to develop the foundations that will allow you to make squares later, if you wish.

Hold onto the parallel bars with one hand on each side, hanging your legs up.

As you exhale, slowly bring your knees to your chest.

Remember to slowly rock your pelvis and lower spine in order to control the movement.

Hold your legs in the tuck position for a few seconds, then slowly lower them as you exhale.

Isn’t that enough for you?

Switch to a full square by extending your legs at a right angle and maintaining this “L” shape.

Get into the tuck plank position, knees to chest and arms straight.

Concentrate on your back, which you want to straighten. Extend your hips behind you until your back is straight. 

All that’s left to do is find a space in your home where you can set up the parallel bars. You may need help with this, but it will be worth it! Once they are installed and ready for use, all you have to do is start using them regularly. Start small by doing some exercises on dip bars every day until you build up enough strength so that more advanced moves like dips or pull-ups feel achievable. Your body will thank you later!  If you want to know more about exercise plan or products, please sign up to Relife newsletter and get our latest news, as well as the latest promotions and discounts.

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