The Straight Bar Dip

How to do the exercise

The Straight Bar Dip is a powerful calisthenics exercise and a nice variation of the classic dip. It specifically targets the top transition of the Muscle Up and helps you build strength and control for advanced skills. Here’s how to perform the Straight Bar Dip correctly:

1. Starting Position

Place your hands on the bar slightly wider than shoulder-width, arms fully extended, and chest leaning slightly forward over the bar. Keep your core tight and your legs straight for maximum stability.

2. Lowering Phase

Bend your elbows and slowly lower your body until your chest is close to the bar. Keep your elbows tight to your body, shoulders engaged, and maintain a slight forward lean to control the movement. Avoid dropping too fast.

3. Pushing Back Up

Push strongly through your palms, extending your arms and pressing your body back to the starting position above the bar. Focus on locking out fully at the top to develop pushing strength essential for Muscle Ups.

4. Reset and Repeat

Stabilize your core, keep your posture tight, and repeat for the desired number of reps. Controlled execution is key to maximize strength gains and prepare for explosive transitions in advanced calisthenics.

Recommended Equipment for Straight Bar Dips

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Elbow Sleeves – For elbow security and stability.

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Liquid Chalk – For grip and security during the exercise.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Straight Bar Dip is ideal for athletes aiming to improve pushing strength and prepare for explosive transitions in the Muscle Up:

• Builds strong triceps, chest, and front shoulders with high intensity

• Strengthens the transition phase of the Muscle Up

• Improves balance and core stability above the bar

• Enhances control and confidence for advanced calisthenics skills

This makes the Straight Bar Dip a valuable variation for intermediate and advanced athletes looking to push their performance to the next level.

Main muscles used

The Straight Bar Dip mainly targets:

• Triceps

• Chest (Pectorals)

• Front Deltoids

• Core muscles 

By practicing this variation, you reinforce the pushing power needed for Muscle Ups and ensure balanced upper body development.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing the Straight Bar Dip include:

• Not leaning forward enough: Staying too upright reduces range and strength benefits.

• Elbows flaring out: Increases stress on shoulders and decreases control.

• Half reps: Not lowering chest close enough to the bar limits progress.

• Neglecting core tension: Leads to swinging or instability above the bar.

• Poor grip control: Slipping or weak hold reduces efficiency and increases injury risk.

• Rushed tempo: Fast reps compromise technique – focus on controlled execution.

Progress steadily by increasing reps, improving control, and integrating Straight Bar Dips into your Muscle Up training routine.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!