Chest-Biased Parallel Bar Dip

Default prescription & biomechanics

Primary muscles

Chest, Lower Chest

Secondary muscles

Triceps, Anterior Deltoid

Equipment

Bodyweight

Movement pattern

Horizontal Push (Push force)

Difficulty

Intermediate

Working rep range

6-12 reps per set

Between-set interval

120 seconds rest

Intensity & MET

Moderate (5.2 MET)

Step-by-step coaching cues

1. Lean your torso forward roughly 25 degrees and tuck your chin slightly.
2. Lower your body until your shoulders are just below elbow height.
3. Keep elbows slightly flared to target the sternal pectorals rather than only triceps.
4. Press back to the top while maintaining the forward torso lean.

Joint & safety considerations

Filtered for Elbow, Shoulder Impingement, Wrist sensitivity. When you flag elbow or shoulder impingement or wrist sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Decline Dumbbell Bench Press	Dumbbell swap	Dumbbell
High-to-Low Cable Crossover	Cable swap	Cable
Anchored Resistance Band Chest Press	Bands swap	Bands
Assisted Chest Dip Kneeling	Machine swap	Machine
Barbell Decline Bench Press	Barbell swap	Barbell
Barbell Floor Press	Barbell swap	Barbell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.