Demo & instructions
Straight-Bar Dip
Also known as: Single-Bar Dip, Bar Dip
Instructions
A dip on a single bar set at about hip height, with the body leaning forward over it. The single bar demands more balance and lean than parallel bars, and it works the chest hard.
- Movement
- Horizontal push
- Type
- Compound
- Level
- Intermediate
- Typical range
- 4–15 reps
Setup
- 1Set a bar at roughly hip to waist height in a rack, on a Smith machine, or use a low horizontal bar.
- 2Grip it just outside shoulder width and jump or press up to a straight-arm support with the bar at your hips.
- 3Lean forward slightly and bend your knees behind you so the legs clear the bar.
Execution
- 1Bend the elbows and lower your chest toward the bar, leaning forward as you go.
- 2
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
