PlanWorkouts

Exercise 3313 · REF Ff18ItA

Weighted Straight Bar Dip exercise animation

Weighted Straight Bar Dip

Category
Chest
Equipment
Weighted
Target
Pectorals

Dipping on a straight bar rather than angled parallettes keeps the torso more upright, which shifts emphasis slightly toward the chest compared to a forward-leaning dip that biases triceps more. Adding weight is the standard progression once bodyweight dips for reps become easy. Keep the torso lean consistent through the set — changing your lean mid-set changes which muscle is actually doing the work.

How to Do the Weighted Straight Bar Dip

  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.

Muscles Worked

The Weighted Straight Bar Dip primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have weighted? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Weighted Straight Bar Dip work?
The Weighted Straight Bar Dip primarily targets the pectorals, with the triceps and shoulders assisting.
What equipment do I need for the Weighted Straight Bar Dip?
The Weighted Straight Bar Dip is done with a weighted.
What's a good alternative to the Weighted Straight Bar Dip?
If you don't have access to a weighted, the Archer Push Up targets the same pectorals using body weight instead.