TETSUWeighted Straight Bar Dip
The Weighted Straight Bar Dip is a weighted exercise for the chest that primarily targets the pectorals, with the triceps and shoulders assisting. Follow the 4 steps below for correct form, with an animated demonstration.
How to do the Weighted Straight Bar Dip
- Position yourself between parallel bars with your arms fully extended and your body straight.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Pause for a moment, then push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Weighted Straight Bar Dip work?
The Weighted Straight Bar Dip primarily targets the pectorals. The triceps and shoulders work as supporting muscles.
What equipment do I need for the Weighted Straight Bar Dip?
You need added weight — a plate, dumbbell, or weight vest — to load the Weighted Straight Bar Dip.
How many sets and reps of the Weighted Straight Bar Dip should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Weighted Straight Bar Dip works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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