Straight Bar Dips
Straight bar dips are a challenging dip variation performed on a straight bar instead of parallel bars. This exercise primarily targets the chest, shoulders, and triceps. Compared to parallel bar dips, the straight bar requires a greater forward lean of the upper body and allows for a smaller range of motion.
Straight bar dips are not only a standalone exercise but also play a key role in learning the bar muscle-up. During the transition, the body moves from the pulling phase (pull-up) into the dip, placing significant demand on the chest, shoulders, and triceps. A common challenge is "getting stuck" in the transition phase. Mastering straight bar dips and explosive pull-ups provides a solid foundation to overcome this difficult part of the muscle-up transition.
Necessary equipment
Straight Bar Dips - the correct execution
- Begin in a shoulder-width plank position
- Bend your elbows back, away from your body
- Lower your upper body in a controlled way until your chest touches the bar
- Push back into the plank position with controlled force
- Fully extend your arms
The exercise Straight Bar Dips is intended to be used as a technique exercise.
Which muscles are trained by Straight Bar Dips?
Primary trained muscles for Straight Bar Dips
Chest - The pectoralis major muscle is the large muscle on your chest. It helps you bring your arm towards your body and rotate it inward.
Secondary trained muscles for Straight Bar Dips
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
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