Straight Bar Dip

A compound pressing movement performed with a straight bar, requiring significant upper body strength to lift your body weight.

Instructions

1. Grip a straight bar (such as a pull-up bar used horizontally) with both hands positioned at shoulder-width apart.
2. Using an overhand grip (palms facing away), suspend your body below the bar with your arms fully extended.
3. Maintain an upright torso and engage your core throughout the movement.
4. Bend your elbows and lower your body in a controlled manner until your elbows reach approximately 90 degrees.
5. Reverse the movement by pressing through your hands and extending your elbows to return to the starting position.
6. Hold the top position briefly and squeeze your triceps.
7. Repeat for the prescribed number of repetitions.

Tips

• This movement can be modified using resistance bands or an assisted dip machine if needed.
• Maintain an upright torso to maximize triceps involvement.
• Lower yourself under control to maximize the eccentric (lengthening) phase.
• For additional resistance, wear a weighted belt around your waist.
• Progress from knee-assisted or band-assisted variations before attempting unassisted dips.
• Ensure your shoulders are healthy before attempting this advanced movement.
• This is an excellent exercise for building triceps and pressing strength.