Straight Bar Dip
Also known as: straight bar chest dip
- Primary musclePectorals
- EquipmentBodyweight
- DifficultyAdvanced
- TypeCompound · Push
Both hands share one bar in front of you, so the body has to travel around it with a pronounced forward lean, biasing the lower chest and shoulders. It carries over directly to the muscle-up transition, which is the main reason to pick it over parallel bars.
How to do the Straight Bar Dip
- Grab the parallel bars with your palms facing down and your arms fully extended.
- Bend your knees and cross your ankles.
- Lower your body by bending your arms until your shoulders are below your elbows.
- 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
Frequently asked questions
What muscles does the Straight Bar Dip work?
The Straight Bar Dip primarily works the pectorals. It also involves the triceps and delts, which assist the movement and stabilise the joints.
Is the Straight Bar Dip good for beginners?
Not as a starting point. The 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 Straight Bar Dip?
If you cannot do the Straight Bar Dip, try the Weighted 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 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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