Straight Bar Dip
A dip performed on top of a single straight bar with the bar in front of the body, a calisthenics skill that strongly works the triceps and prepares for the muscle-up.
Primary muscles
- Triceps
Secondary muscles
- Chest (Pectoralis Major)
- Front Delts
- Abs (Rectus Abdominis)
- Sets
- 3–4
- Reps
- 5–10
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Support yourself on top of a straight bar with arms locked, hands shoulder width, bar at the hips and legs slightly in front.
Lean the chest forward over the bar.
Bend the elbows to lower the chest toward the bar.
Stop with the bar near the lower chest or upper abs.
Press back up to locked arms.
Breathing: Inhale as you lower, exhale as you press up.
Coaching tips
Lean over the bar
Legs slightly forward for balance
Shoulders down
Common mistakes
Staying too upright and losing balance
Shrugging at the bottom
Partial lockout
Safety notes
Practice on a low bar where your feet can touch the ground if you slip.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.