Straight Bar Dips

A dip performed on top of a single straight bar instead of parallel bars: from a straight-arm support over the bar, the body lowers until the chest nears the bar, then presses back up.

How to do it

1. Grip a straight bar overhand, slightly wider than shoulder-width, and jump into a straight-arm support on top of it with the bar at your hips.
2. Lean your chest slightly forward and bend your elbows to lower yourself toward the bar, keeping the elbows pointing back.
3. Stop when the bar is close to your upper chest or at the deepest point you can control.
4. Press down through the bar to straighten your arms and return to the support position.
5. Repeat for the desired number of reps.

Tips

• Lean the chest forward over the bar as you lower; the bar is in front of you, so staying upright tips you backwards.
• Engage your core to keep your body from swinging.
• This is a harder wrist and shoulder position than standard dips -- build up volume gradually.

Muscles

Primary: Chest

Secondary: Triceps