Also known as: bar dips, bar dip, narrow dip, pronated grip dips, triceps dips on bar

What is Straight Bar Dips?

Straight Bar Dips are a medium-difficulty bodyweight push exercise performed on a straight dip bar that primarily targets the triceps, chest and anterior shoulders. They build pressing strength, scapular control and upper-body stability when done with controlled tempo and proper form.

How to Do Straight Bar Dips

  1. Set hand position: Grip the straight bar with a pronated grip, hands shoulder-width or slightly narrower; wrap thumbs and keep wrists neutral before initiating the movement.
  2. Unrack and stabilize: Press up to support your weight with arms extended, lock elbows softly, engage your core and retract shoulder blades to create a stable start.
  3. Controlled descent: Bend elbows slowly and lean slightly forward as you lower until forearms are near parallel to the floor; inhale and keep scapular control.
  4. Drive to top: Exhale and press through the palms, extend elbows without hyperextending, maintain braced core and stable shoulders as you return to the start.
  5. Progress or rest: Use assisted variations or pauses to regress or add load for progress; step down carefully and rest between sets to protect joints and quality.

Muscle Groups

Triceps, Chest, Shoulders, Trapezius

Description

Step up on a straight bar dip station (if possible) and position your hands with a pronated grip (thumbs facing).

Initiate the dip by unlocking the elbows and slowly lowering the body until the forearms are almost parallel with the floor.

Control the descent to parallel and then drive back to the starting position by pushing through the palms.

Repeat for the desired number of repetitions.
Movement Group: Push
Equipment: Parallel Bars

Progressions and Regressions

Frequently Asked Questions

What are the benefits of straight bar dips?

Straight Bar Dips build triceps strength, increase chest activation and improve anterior shoulder stability. They also enhance pressing power, scapular control and upper-body coordination, carrying over to push exercises when performed with controlled tempo and full range.

What common mistakes should I avoid when doing straight bar dips?

Avoid flaring elbows, dropping too fast or too deep, shrugging shoulders and poor wrist alignment. Also avoid bouncing at the bottom; maintain scapular control, a tight core and controlled tempo to reduce shoulder strain and improve effectiveness.

How can I progress or regress straight bar dips?

Progress with weighted vests, slow negatives or paused reps. Regress using resistance bands, assisted machines or partial range reps. Alternatives include parallel-bar dips, close-grip push-ups and bench dips to target similar triceps and chest activation.