Chest Dip on Straight Bar

Setup

1. 01Grip a straight bar about shoulder width with palms facing away and knuckles forward.
2. 02Jump or press to a support position with the bar at the hips.
3. 03Lean the chest well forward over the bar.
4. 04Point the legs slightly behind you to counterbalance.

Execution

1. 01Bend the elbows and lower the chest toward the bar.
2. 02Let the elbows travel back and out as the body tips forward.
3. 03Descend until the bar is near the lower chest.
4. 04Press back up to support while keeping the body from swinging.

Checkpoints

• -The chest, not the hips, moves toward the bar on the descent.
• -Wrists stay stacked on top of the bar, not bent back.
• -The body line stays rigid with minimal leg swing.
• -Shoulders stay away from the ears at the bottom.

Common mistakes

• -Staying vertical and hitting the hips on the bar.
• -Piking at the hips to shorten the movement.
• -Losing balance forward or backward from a loose core.
• -Cutting the descent well above the chest.