Weighted Straight Bar Dip
In SetGrip: Straight Bar Dip (Weighted)
Hanging plates from a dip belt while working a single straight bar combines the hardest loading method with the hardest bar setup in the family. It belongs in low-rep strength work for lifters who already handle smooth unweighted straight bar dips, with the forward lean kept identical as weight rises.
How to do the Weighted Straight Bar Dip
- Position yourself between parallel bars with your arms fully extended and your body straight.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Pause for a moment, then push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Tip: Lock the elbows out with the shoulders pulled down and back, never shrugged up.
Muscles worked
Primary
Pectorals · Chest
The lower chest gets loaded when you lean forward and let the elbows flare a bit, especially in the bottom stretch.
Common mistakes
- Diving too deep — going far below the point where the upper arm is parallel to the floor stresses the front of the shoulder; stop when you feel a stretch across the chest and press back up.
- Shoulders rolling forward — keep the shoulder blades pulled back and down, and stop the descent before they rotate forward.
- Not choosing a target — leaning forward with elbows out hits the chest, while staying upright with elbows tucked hits the triceps; pick one and hold that position for the whole set.
- Hands too far behind — this pushes the shoulders into a bad position; keep the hands close under the shoulders or use parallel bars instead.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Dips go early in a push session as a main pressing movement, or after bench press for extra chest and triceps volume. They superset naturally with pull-ups or chin-ups on the same station.
Variations and alternatives
Similar exercises
Without weighted
Frequently asked questions
What muscles does the Weighted Straight Bar Dip work?
The Weighted Straight Bar Dip primarily works the pectorals. It also involves the triceps and delts, which assist the movement and stabilise the joints.
Is the Weighted Straight Bar Dip good for beginners?
Not as a starting point. The Weighted Straight Bar Dip is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Weighted Straight Bar Dip?
If you cannot do the Weighted Straight Bar Dip, try the Straight Bar Dip, the Chest Dip or the Wide Grip Chest Dip. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Weighted Straight Bar Dip, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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