What is Straight Bar Dips?
What is Straight Bar Dips? Straight Bar Dips are a medium-difficulty calisthenics push exercise performed on a straight bar that lowers and raises the body using the arms. They primarily target the triceps, chest, and shoulders and require control and shoulder stability for safe execution.
How to Do Straight Bar Dips
- Grip the bar: Stand between the bar, take a pronated (overhand) grip shoulder-width apart with thumbs forward; keep wrists neutral and secure before lifting your feet.
- Set starting position: Straighten arms, retract shoulders slightly, and brace your core; keep legs bent or crossed to minimize swinging and maintain control.
- Lower with control: Unlock elbows and slowly lower your torso until forearms are nearly parallel to the floor, keeping elbows close and shoulders stable to protect the joints.
- Drive to top: Press through your palms and extend the elbows to return to the starting position, exhaling as you push and avoiding shoulder collapse at lockout.
- Breathe and repeat: Inhale on the descent, exhale while pressing up; perform controlled reps, stop if you feel sharp pain, and reduce range if needed.
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
Required Equipment
Parallel Bars
Progressions and Regressions
- Parallel Bar Support Hold
- Parallel Bar Dip Negative
- Parallel Bar Dips
- Straight Bar Dips (current)
Frequently Asked Questions
What are the benefits of Straight Bar Dips?
Straight Bar Dips build upper-body pressing strength, targeting triceps, chest, and shoulders while improving shoulder stability and core engagement. They translate well to other pushing moves and support hypertrophy with minimal equipment when done with proper form.
What common mistakes should I avoid when doing Straight Bar Dips?
Avoid flaring elbows, dropping shoulders excessively, bouncing at the bottom, and using momentum. These increase shoulder strain and reduce triceps engagement. Use controlled tempo, maintain scapular stability, and stop at a pain-free depth.
How can I progress or modify Straight Bar Dips?
Progress by adding weight, increasing reps, or slowing tempo. Modify with assisted dips, band support, or reduced range-of-motion for beginners. Alternatives include parallel-bar dips or progressive push-up variations to reduce shoulder stress while building pressing strength.