Chest Dip On Straight Bar

Muscles worked

Setup

1. Stand in front of a straight bar and grip it with an overhand grip, slightly wider than shoulder-width apart.
2. Jump or press yourself up into a support position with arms fully extended and elbows locked.
3. Depress your shoulder blades (pull them down) and lean your torso forward at a 30-degree angle.
4. Engage your core and slightly tuck your legs forward or keep them straight to maintain balance.

How to do it

1. Inhale and lower your body by bending the elbows, allowing them to flare out slightly to the sides to maximize chest stretch.
2. Descend until your lower chest or upper abdomen is just above the bar, ensuring your shoulders stay stable.
3. Exhale and drive through the palms of your hands to push back up to the starting position.
4. Maintain a controlled tempo, taking roughly 2 seconds to lower and 1 second to push back up.

Form checklist

• Keep your shoulders pulled away from your ears to avoid shrugging.
• Maintain a forward lean throughout the entire set to keep the focus on the chest.
• Avoid locking your elbows aggressively at the top to maintain tension on the muscles.
• Keep your core tight to prevent your legs from swinging back and forth.

Pro tips

• Imagine trying to 'bend' the bar into a U-shape to increase pectoral recruitment and shoulder stability.
• Focus on the 'hollow body' position; keeping your ribs tucked toward your pelvis will prevent lower back arching and improve force transfer.

Make it harder

• Add a 3-second pause at the bottom of each rep to eliminate momentum and increase time under tension.
• Wear a weighted vest or use a dip belt to increase the resistance once you can perform 12-15 clean bodyweight reps.

Frequently asked

What muscles does the chest dip on straight bar work?

The chest dip on straight bar primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the chest dip on straight bar?

The chest dip on straight bar requires no equipment — just your body weight.

Is the chest dip on straight bar good for beginners?

The chest dip on straight bar is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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