Strength Training · Functional Fitness · Calisthenics
Straight-Bar Dip
The straight-bar dip is a bodyweight press performed above a single horizontal bar. It trains your triceps, chest, and front shoulders while challenging your balance over the bar.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Grip the bar overhand with your hands slightly wider than shoulder-width apart.
- Step from a stable platform into straight-arm support with the bar in front of your hips.
- Lean your chest forward over the bar.
- Bend your elbows to lower your chest toward the bar until your upper arms are roughly parallel to the floor.
- Press through your palms to return to straight-arm support.
Form cues
- Keep your shoulders away from your ears.
- Keep your legs quiet.
- Point your elbows mostly backward.
Common mistakes
- Staying too uprightKeep your chest slightly over the bar so you can descend without pushing your body behind it.
- Forcing the bottom positionShorten the descent if reaching the suggested depth makes your shoulders roll forward or causes discomfort.
- Bouncing off the barReverse direction with muscle control rather than resting or rebounding your chest on the bar.
Safety
Losing your grip or balance above an elevated bar can cause a fall. Deep, uncontrolled repetitions can also overload your shoulders and wrists.
- Use a fixed, nonrotating bar with enough clearance above it.
- Keep your hands and the bar dry.
- End the set while you still have enough strength to lower yourself safely onto your platform.
If you have shoulder or wrist pain, or cannot hold a steady support position, choose an assisted dip and seek professional guidance if pain persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pull-Up Bar
Sets and reps
- Sets
- 2–3
- Target
- 4–8 reps
- Rest
- 2 min
Start with a version that lets you finish each set with about two controlled repetitions left.