The weighted straight bar dip is a compound chest exercise performed on parallel bars with added weight for increased resistance. It primarily targets the pectorals, with significant involvement of the tricep and shoulders.
Also Works
TricepsShoulders
How to Perform
1
Position yourself between parallel bars with your arms fully extended and your body straight.
2
Lower your body by bending your elbows until your upper arms are parallel to the ground.
3
Pause for a moment, then push yourself back up to the starting position by straightening your arms.
4
Repeat for the desired number of repetitions.
Pro Tips
•Lean forward slightly over the bar to shift emphasis onto the chest, or stay upright to hit triceps harder.
•Keep the bar in contact with your upper thighs or waist throughout the movement for control.
•Use a dip belt and start with 10-15 lbs, adding weight only when you can complete 5+ clean reps.
Common Mistakes
•Letting the weight swing during the movement, which destabilizes your position on the straight bar.
•Going too deep and letting the shoulders roll forward past the bar, which stresses the shoulder joint.
•Gripping the bar too tightly with locked wrists, causing forearm cramping and limiting rep performance.