Straight Bar Dips

Muscles worked by the Straight Bar Dips

Primary

ChestPectoralis Major

Secondary

TricepsTriceps Brachii

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles.

Equipment

Pull-Up Bar

Also called: chin-up bar, chin up bar, power tower, pull up bar, doorway bar.

How to do the Straight Bar Dips

1. Grip a straight bar overhand, slightly wider than shoulder-width, and jump into a straight-arm support on top of it with the bar at your hips.
2. Lean your chest slightly forward and bend your elbows to lower yourself toward the bar, keeping the elbows pointing back.
3. Stop when the bar is close to your upper chest or at the deepest point you can control.
4. Press down through the bar to straighten your arms and return to the support position.
5. Repeat for the desired number of reps.

Form tips

• Lean the chest forward over the bar as you lower; the bar is in front of you, so staying upright tips you backwards.
• Engage your core to keep your body from swinging.
• This is a harder wrist and shoulder position than standard dips -- build up volume gradually.

At a glance

Straight Bar Dips in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bench Dips
• Chest Dips
• Machine Assisted Dips
• Plate-Loaded Seated Dip Machine
• Ring Dips
• Seated Dip Machine
• Weighted Dips
• Archer Push Ups

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "straight-bar-dips",
  "name_en": "Straight Bar Dips",
  "name_de": "Dips an der geraden Stange",
  "name_es": "Fondos en Barra Recta",
  "description_en": "A dip performed on top of a single straight bar instead of parallel bars: from a straight-arm support over the bar, the body lowers until the chest nears the bar, then presses back up.",
  "description_de": "Ein Dip auf einer einzelnen geraden Stange statt am Barren: Aus dem Stütz mit gestreckten Armen über der Stange senkt sich der Körper, bis die Brust nahe an der Stange ist, und drückt sich wieder hoch.",
  "description_es": "Un fondo realizado encima de una sola barra recta en lugar de paralelas: desde un apoyo con los brazos estirados sobre la barra, el cuerpo baja hasta que el pecho queda cerca de la barra y vuelve a subir.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "pull_up_bar",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "push_day",
    "calisthenics",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe"
  ],
  "variation_group": "dips",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Grip a straight bar overhand, slightly wider than shoulder-width, and jump into a straight-arm support on top of it with the bar at your hips.",
    "Lean your chest slightly forward and bend your elbows to lower yourself toward the bar, keeping the elbows pointing back.",
    "Stop when the bar is close to your upper chest or at the deepest point you can control.",
    "Press down through the bar to straighten your arms and return to the support position.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Greife eine gerade Stange im Obergriff, etwas weiter als schulterbreit, und springe in den Stütz mit gestreckten Armen auf der Stange, die Stange auf Hüfthöhe.",
    "Neige die Brust leicht nach vorn und beuge die Ellbogen, um dich zur Stange abzusenken; die Ellbogen zeigen nach hinten.",
    "Stoppe, wenn die Stange nahe an der oberen Brust ist oder am tiefsten Punkt, den du kontrollieren kannst.",
    "Drücke dich über die Stange nach oben, bis die Arme gestreckt sind und du wieder im Stütz bist.",
    "Wiederhole die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Agarra una barra recta en prono, algo más abierto que la anchura de los hombros, y salta a un apoyo con los brazos estirados encima de ella, con la barra a la altura de las caderas.",
    "Inclina ligeramente el pecho hacia delante y flexiona los codos para bajar hacia la barra, con los codos apuntando hacia atrás.",
    "Detente cuando la barra quede cerca de la parte alta del pecho o en el punto más bajo que puedas controlar.",
    "Empuja la barra hacia abajo para estirar los brazos y volver a la posición de apoyo.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Lean the chest forward over the bar as you lower; the bar is in front of you, so staying upright tips you backwards.",
    "Engage your core to keep your body from swinging.",
    "This is a harder wrist and shoulder position than standard dips -- build up volume gradually."
  ],
  "tips_de": [
    "Neige die Brust beim Absenken über die Stange nach vorn; die Stange liegt vor dir, aufrecht kippst du nach hinten.",
    "Spanne den Rumpf an, um ein Schwingen des Körpers zu vermeiden.",
    "Diese Handgelenk- und Schulterposition ist anspruchsvoller als bei normalen Dips -- steigere das Volumen langsam."
  ],
  "tips_es": [
    "Inclina el pecho hacia delante sobre la barra al bajar; la barra queda delante de ti y, si te mantienes erguido, te vas hacia atrás.",
    "Contrae el core para evitar que el cuerpo se balancee.",
    "Esta posición de muñeca y hombro es más exigente que los fondos estándar -- aumenta el volumen gradualmente."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/straight-bar-dips-start.webp",
      "peak": "images/flat/straight-bar-dips-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "straight-bar-dips");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.