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Triceps · Advanced

Straight-Bar Dip

Advanced dip performed above one straight bar with the torso moving around the bar under strict shoulder control.

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Straight-Bar Dip demonstration

Exercise overview

Training details

TricepsChestShouldersCore

Equipment

Pull Up Bar

Sets × reps

3 × 8

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Support above a straight bar with the hands just outside the hips.
  2. 02Lean the chest slightly over the bar and depress the shoulders.
  3. 03Bend the elbows and lower the torso toward the bar.
  4. 04Stop before the shoulders roll forward or the bar presses painfully into the ribs.
  5. 05Press down into the bar to return to a stable support.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteClose-Grip Bench PressComparable substituteDiamond Push-UpComparable substituteCable Triceps PushdownComparable substituteHand Stand Push UpComparable substituteBench PressComparable substituteMachine-Assisted Dip

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