Weighted Straight Bar Dip

Setup

1. 01Load a dip belt and let the plate hang clear of the bar path.
2. 02Grip a single straight bar about shoulder width with both hands in front of you.
3. 03Press to a support position with the bar at the hips and torso leaning over it.
4. 04Depress the shoulders and set the legs slightly behind the body for balance.

Execution

1. 01Lean the chest over the bar and bend the elbows to lower.
2. 02Let the elbows travel back and slightly out as the bar tracks along the torso.
3. 03Descend until the bar reaches the lower chest.
4. 04Press back up and slightly forward until the arms lock over the bar.

Checkpoints

• -Torso stays leaned forward over the bar the whole rep.
• -Bar stays close to the body, brushing the torso line.
• -Shoulders stay down away from the ears at the bottom.
• -Balance is quiet with no leg kicking.

Common mistakes

• -Staying too upright and turning it into a triceps-only movement that strains the front of the shoulder.
• -Cutting depth once weight is added.
• -Swinging the legs to correct balance mid-rep.
• -Adding load before straight-bar bodyweight dips are stable.