Description

The chest dip on a straight bar is a great compound exercise that targets the chest, triceps, and shoulders.

Starting Position

Start by hanging onto a straight bar with your arms fully extended and your body in a straight line.

Technical Execution

Lower your body by bending your arms until your elbows are at 90 degrees, then push yourself back up to the starting position.

Range of Motion

Full range of motion involves lowering your body until your shoulders are below your elbows and then fully extending your arms at the top.

Variations

Variations can include adding weight with a dip belt for increased resistance or performing the exercise on parallel bars.

Common Mistakes

Common mistakes include arching the back excessively, not fully extending the arms at the top of the movement, and using momentum to raise and lower the body.

Practical Advice

Ensure to maintain a straight body position throughout the movement, control the descent and ascent, and focus on engaging the chest and triceps muscles.

Additional Notes

This exercise can help improve upper body strength and muscle definition.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

chest

Secondary Muscles