How to do the Weighted Straight Bar Dip
Weighted Straight Bar Dip is a beginner multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using weighted, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Weighted Straight Bar Dip demonstration · © GymiaFit
Weighted Straight Bar Dip at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Weighted
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Weighted Straight Bar Dip step by step
- 1Position yourself between parallel bars with your arms fully extended and your body straight.
- 2Lower your body by bending your elbows until your upper arms are parallel to the ground.
- 3Pause for a moment, then push yourself back up to the starting position by straightening your arms.
- 4Repeat for the desired number of repetitions.
Weighted Straight Bar Dip — questions
What muscles does the Weighted Straight Bar Dip work?
The Weighted Straight Bar Dip primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Weighted Straight Bar Dip?
You need weighted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Weighted Straight Bar Dip suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Weighted Straight Bar Dip?
Weighted Drop Push Up, Weighted Svend Press, Assisted Chest Dip (kneeling) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Weighted Straight Bar Dip demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.