Straight-Bar Dip
Quick Information
Category
Strength
Difficulty
Intermediate
Equipment
Dip Station, Bodyweight
Primary muscle group
Pectoralis Major, Triceps Brachii
Secondary muscle groups
Deltoids, Rectus Abdominis, Latissimus Dorsi
Movement pattern
Vertical Push Over a Fixed Bar
Training goal
Maximal Strength
Sport
Bodybuilding, General Athletic Development, MMA, BJJ, Wrestling
Overview
Purpose. Build pressing strength in a leaned-forward position that closely mirrors a decline press.
How it fits the system. An intermediate-level vertical push over a fixed bar entry in the Strength section, programmed to develop maximal strength. Related work in the library: Eccentric Dip and Towel Pull-Up.
Primary muscles
Pectoralis Major, Triceps Brachii
Secondary muscles
Deltoids, Rectus Abdominis, Latissimus Dorsi
Movement pattern
Vertical Push Over a Fixed Bar
Equipment
Dip Station, Bodyweight
Difficulty
Intermediate
How to Perform
- Support yourself over a straight bar with the hands just outside the hips and the arms locked.
- Lean the torso forward roughly 30 degrees and keep the legs slightly in front.
- Lower until the upper arms are level with the bar.
- Press back to lockout while maintaining the forward lean.
Coaching Cues
- "Lean over the bar, do not sit behind it."
- "Shoulders down and back."
- "Elbows track back at 45 degrees."
Common Mistakes
- Staying vertical, which places all the load on the shoulder.
- Dropping below a comfortable shoulder-extension range.
Progressions & Regressions
Progressions
Add load with a vest or belt, or slow the eccentric.
Regressions
Parallel bar dip, or a band-assisted dip.
When to Use It
When to use
Upper-body pressing strength and gymnastic strength work.
When not to use
Anterior shoulder pain, or a lack of a controlled parallel bar dip.
Programming
5–10 reps, 3–4 sets, 90–120 seconds rest.
Popular
Popular Articles
