Also known as: negative dip, negative dips, eccentric dip, parallel bar negatives, bar dip negatives

What is Parallel Bar Dip Negative?

The Parallel Bar Dip Negative is an easy calisthenics drill where you jump to the top of parallel bars and perform a slow, controlled lowering to the ground. It targets the triceps, chest and shoulders while teaching proper dip mechanics and eccentric strength. Ideal for beginners building strength and joint control.

How to Do Parallel Bar Dip Negative

  1. Set stance: Stand between parallel bars, grip each bar firmly, and position feet ready for a small jump to reach the locked-out start position.
  2. Jump to start: Perform a small hop to press into full elbow extension with shoulders stacked over hands; keep wrists neutral and avoid shrugging.
  3. Brace core: Engage your core and pull shoulder blades slightly down to maintain a neutral spine and prevent excessive forward lean during descent.
  4. Slow descent: Lower your body slowly over 3-5 seconds by flexing the elbows, control movement without swinging, and keep elbows tracking close to ribs.
  5. Reset and repeat: Place feet down gently, rest briefly, then use a controlled hop to return to the start for the next rep; prioritize quality over reps.

Muscle Groups

Triceps, Chest, Shoulders

Description

Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.

Begin by flexing the elbow, lowering your body until you reach the ground. Avoid swinging, and maintain good posture throughout the descent.
Movement Group: Push
Equipment: Parallel Bars

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Parallel Bar Dip Negatives?

Negatives build eccentric strength in the triceps, chest and shoulders, improve dip mechanics, and increase muscle control with less strain than full dips. They help beginners safely develop strength and muscular tension for future progression.

What common mistakes should I avoid with dip negatives?

Avoid dropping too fast, swinging the body, flaring elbows wide, shrugging shoulders, or letting the chest collapse. These errors reduce effectiveness and increase shoulder strain—use slow tempo and strict form instead.

How do I progress or regress from negatives?

Regress with assisted dips using a band or bench-supported dips, or reduce range of motion. Progress by increasing descent time, adding paused eccentrics, then working toward full concentric dips and weighted dips when ready.