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 overhead bar with both hands, hanging with arms extended and feet off the floor.
2. Keeping your body straight, press down through the bar to raise your shoulders and chest.
3. Pause briefly at the top of the movement.
4. Lower back down under control to the hanging position.
5. Repeat for the desired number of reps.

Form tips

• Keep the movement controlled -- this is a small range of motion compared to parallel-bar dips.
• 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
• Ring Dips
• Weighted Dips
• Archer Push Ups
• Banded Chest Stretch
• Barbell Bench Press

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 variation performed hanging from a straight pull-up bar instead of parallel dip bars, pressing the body up through a small range of motion.",
  "description_de": "Eine Dip-Variante, die hängend an einer geraden Klimmzugstange statt an parallelen Dip-Barren ausgeführt wird und den Körper über einen kleinen Bewegungsradius nach oben drückt.",
  "description_es": "Una variante de fondos realizada colgando de una barra recta de dominadas en lugar de barras paralelas de fondos, empujando el cuerpo hacia arriba en un rango de movimiento reducido.",
  "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 overhead bar with both hands, hanging with arms extended and feet off the floor.",
    "Keeping your body straight, press down through the bar to raise your shoulders and chest.",
    "Pause briefly at the top of the movement.",
    "Lower back down under control to the hanging position.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Greife eine gerade Überkopfstange mit beiden Händen und hänge mit gestreckten Armen, die Füße frei vom Boden.",
    "Halte den Körper gerade und drücke dich an der Stange nach unten, um Schultern und Brust anzuheben.",
    "Halte kurz oben in der Bewegung inne.",
    "Senke dich kontrolliert zurück in die Hängeposition ab.",
    "Wiederhole für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Agarra una barra recta por encima de la cabeza con ambas manos, colgando con los brazos extendidos y los pies fuera del suelo.",
    "Manteniendo el cuerpo recto, empuja hacia abajo a través de la barra para elevar los hombros y el pecho.",
    "Haz una breve pausa en la parte superior del movimiento.",
    "Baja con control de vuelta a la posición colgante.",
    "Repite el número deseado de repeticiones."
  ],
  "tips_en": [
    "Keep the movement controlled -- this is a small range of motion compared to parallel-bar dips.",
    "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": [
    "Führe die Bewegung kontrolliert aus -- der Bewegungsradius ist deutlich kleiner als bei Dips am Barren.",
    "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": [
    "Mantén el movimiento controlado -- es un rango de movimiento pequeño comparado con los fondos en barras paralelas.",
    "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.