Straight Bar Dip
Overview
How to do it
- 1
Set Up on a Solid BarUse a pull-up bar or another horizontal bar positioned at chest height.
- 2
Take Your GripHold the bar with an overhand grip that is slightly wider than shoulder-width.
- 3
Get Into PositionJump or press yourself up until your arms are straight and your body is above the bar.
- 4
Descend Under ControlLean a little forward and bend your elbows to bring your chest down toward the bar.Keep your elbows close to your sides to emphasize the triceps and chest.
- 5
Reach the BottomPosition yourself so your shoulders are below your elbows, or lower only as far as your mobility allows without discomfort.
- 6
Drive Back UpStraighten your arms to return to the start, keeping your core tight for balance.
- 7
Complete the RepsDo 8–12 repetitions for 2–3 sets, based on your strength level.
Form tips & common mistakes
This shifts more work to the chest.
Tighten your core muscles to stay stable and avoid swinging.
Lower yourself until your shoulders are below your elbows for maximum activation.
Skip momentum; use slow, deliberate reps.
Change your grip width until you find a comfortable position that reduces wrist strain.
Benefits
Upper Body StrengthBuilds functional strength in the chest, shoulders, and triceps.
Core EngagementRequires significant core activation for stability and control.
Progression to Advanced SkillsA prerequisite for learning calisthenics moves like the muscle-up.
Improved Shoulder MobilityEncourages a greater range of motion, enhancing shoulder flexibility and strength.
Minimal EquipmentRequires only a single bar, making it accessible for outdoor and home workouts.
Muscles worked
Pectoralis Major
Triceps، Anterior Deltoid، Pectoralis Major، Clavicular، Pectoralis Minor، Rhomboids، Levator Scapulae، Latissimus Dorsi
Biceps Brachii
Lower Trapezius، Rectus Abdominis
