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All exercises

Weighted straight bar dip

Advanced

Weighted straight bar dip is a compound weight plate exercise for the chest, also working the triceps and front delts.

What it works

Primary muscle

Chest

Also works

TricepsFront delts

Equipment
Weight plate
Type
Compound · Push
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

  1. 1Position yourself between parallel bars with your arms fully extended and your body straight.
  2. 2Lower your body by bending your elbows until your upper arms are parallel to the ground.
  3. 3Pause for a moment, then push yourself back up to the starting position by straightening your arms.
  4. 4Repeat for the desired number of repetitions.

What to do instead

  • Chest dip on straight barBodyweight
  • Chest dipBodyweight
  • Chest dip (on dip-pull-up cage)Bodyweight
  • Wide-grip chest dip on high parallel barsBodyweight
  • Weighted triceps dip on high parallel barsWeight plate
  • Assisted chest dip (kneeling)Machine

Easier variations

  • Assisted chest dip (kneeling)Machine
  • Assisted wide-grip chest dip (kneeling)Machine
  • Chest dip on straight barBodyweight
  • Chest dipBodyweight
Logged today · 2 min restWeighted straight bar dip

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  • Assisted wide-grip chest dip (kneeling)Machine
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  • Band decline chest pressResistance band