Straight Bar Dip Video Guide

Exercise Profile

  • Strength
  • Bodyweight
  • Compound
  • Push (Bilateral)
  • Intermediate
  • Shoulders, Triceps
Chest Exercises Diagram Target Muscle Group

Straight Bar Dip Overview

The straight bar dip is a chest dip variation and an exercise used to strengthen the muscles of the chest, shoulders, and triceps.

The straight bar dip provides a unique challenge by altering the hand positioning during the exercise. Where the traditional dip would have the hands placed parallel to the body in a neutral grip, the straight bar dip has them in front of the body in a pronated grip.

Straight Bar Dip Instructions

  1. Step up on a straight bar dip station (if possible) and position your hands with a pronated grip (thumbs facing).
  2. Initiate the dip by unlocking the elbows and slowly lowering the body until the forearms are almost parallel with the floor.
  3. Control the descent to parallel and then drive back to the starting position by pushing through the palms.
  4. Repeat for the desired number of repetitions.

Straight Bar Dip Tips

  1. Technically there are two ways to perform dips - neither is wrong, just different movements with different purposes:
    • Staying upright and keeping the elbows in close to increase tricep recruitment.
    • Leaning forward with elbows wider to increase chest recruitment.
  2. Straight bar dips are tougher on the shoulders so keep in mind that the parallel bar variation may be a better choice.
  3. If a straight bar dip station isn’t available, then simply set a bar on J hooks at the appropriate height in a rack.
  4. If possible, keep the legs straight down while bracing the glutes and abs to limit excessive spinal movement.
  5. If no dip station with steps is available, position a box underneath the handles to boost yourself up to the bars.
  6. If no box is available, then jump into position.
  7. Don’t allow the head to jut forward during the descent.
  8. Ensure the elbows stay just short of lock out to keep tension on the triceps.
  9. Experiment with a false grip by wrapping the thumb over the bar as this may be more comfortable for some.