Home/push/Straight Bar Dips

Straight Bar Dips

Difficulty: ⭐⭐⭐ Advancedpush

Home Setup

Use a sturdy kitchen counter, table edge, or install a pull-up bar in a doorway at waist height

Kitchen counterSturdy tablePull-up barTwo chairs (for support practice)

💡 Pro tip: Place a chair or stool behind you when learning to catch yourself if you lose balance during the lean-forward position

Gym Setup

Dip station, straight bar at waist-to-chest height, or low-set pull-up bar

Safety: Ensure the bar is secure and can support your full bodyweight; use a spotter or resistance band for assistance when learning the forward lean technique

💪 Muscles Worked

TricepsPectoralis MajorAnterior DeltoidsCore StabilizersSerratus Anterior

⭐ Why This Exercise?

Straight bar dips are an advanced calisthenics movement that builds exceptional upper body pressing strength, particularly in the triceps and chest, while demanding significant core stability and shoulder mobility. This exercise translates directly to other advanced skills like muscle-ups and handstand push-ups, making it a cornerstone movement for calisthenics progression.

Make It Easier

Regressions for building up strength

1. Parallel Bar Dips

parallel bars + dip station

Provides more stability with two contact points and requires less forward lean, making it easier to balance

2. Bench Dips

bench + chair + elevated surface

Feet remain on the ground providing support, reducing the load and balance requirements

3. Negative Straight Bar Dips

straight bar + step or box

Focus only on the lowering phase with controlled descent, building strength and technique without the pressing portion

Make It Harder

Progressions for advanced athletes

1. Weighted Straight Bar Dips

straight bar + weight vest + dip belt + weighted backpack

Adding external resistance increases strength demands while maintaining the same movement pattern

2. Korean Dips

straight bar + parallel bars

Hands positioned behind the body with extreme forward lean, dramatically increasing difficulty and shoulder/chest engagement

3. Straight Bar Dip to L-Sit

straight bar

Combines the dip with an isometric hold at the top, adding core strength and control requirements

↕️ Similar Movements

Muscle-Up
The pressing portion of a muscle-up is essentially a straight bar dip, making this a direct prerequisite skill
Ring Dips
Similar pressing pattern but with unstable rings requiring greater stabilizer activation and control
Handstand Push-Ups
Another vertical pressing movement that shares similar shoulder and tricep demands with different body positioning
Pseudo Planche Push-Ups
Shares the forward lean component and straight-arm strength requirements in a horizontal plane
Russian Dips
Variation where you lean further forward over the bar, creating a bridge between standard straight bar dips and Korean dips

Form Checklist

✓Lean forward over the bar with shoulders past your hands to engage chest and maintain balance
✓Keep elbows tucked close to your body rather than flaring out to protect shoulders
✓Maintain a hollow body position with core engaged throughout the movement
✓Lower until shoulders are at or slightly below elbow height for full range of motion
✓Press through your palms explosively while maintaining the forward lean

Common Mistakes

  • •Not leaning forward enough, causing loss of balance backward and reducing chest activation
  • •Flaring elbows out excessively, which places unnecessary stress on shoulder joints
  • •Using momentum or kipping instead of controlled strength throughout the movement
  • •Partial range of motion by not descending deep enough or not fully extending at the top
  • •Losing core tension and allowing hips to pike or sag during the movement

📈 When to Progress

Progress when you can perform 3 sets of 12-15 strict straight bar dips with full range of motion, controlled tempo, and proper forward lean without any form breakdown or assistance