# Straight Bar Dip

URL: https://heatsy.app/ex/straight-bar-dip

Also known as: Straight Bar Dips, Bar Dip on Straight Bar, Single Bar Dip, Straight Bar Triceps 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](https://heatsy.app/ex/weighted-straight-bar-dip)

## Alternatives

- [Dip](https://heatsy.app/ex/dip)
- [Triceps Dip](https://heatsy.app/ex/triceps-dip)