Straight Bar Dip

Body region

• Arms
• Chest
• Shoulders

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid

Holds

• Serratus Anterior
• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar

Technique

1. Jump up to a straight-arm support on top of a straight bar, hands about shoulder-width, bar touching the lower abs or hips.
2. Lean slightly forward and bring the legs a little in front to balance.
3. Bend the elbows, keeping them pointed back, until the bar nears the lower chest.
4. Press up until the arms are fully extended and the bar is back at the hips.

Cues

• Keep the elbows tight and the shoulders pressed down.
• Control the descent; do not drop.

Common mistakes

• Letting the hips swing forward under the bar.
• Dropping fast into the bottom.
• Letting the shoulders shrug up toward the ears.

Variations

• Weighted Straight Bar Dip

Alternatives

• Dip
• Triceps Dip