Weighted Straight Bar Dip

Description

How to Do Weighted Straight Bar Dip

1. 1
   Setup

   Secure a dip belt around your waist and attach the desired weight plate, ensuring it hangs freely.

2. 2
   Setup

   Grip parallel dip bars slightly wider than shoulder-width with a neutral grip (palms facing each other), pressing up to full arm extension to lift your feet off the ground.

3. 3
   Setup

   Lean your torso slightly forward, tuck your chin, and bend your knees, crossing your ankles if desired, to prepare for the descent.

4. 4

   Inhale as you slowly lower your body by bending your elbows, allowing your chest to descend until your upper arms are parallel to the floor or slightly below.

5. 5

   Exhale as you powerfully push through your palms to extend your arms and return to the starting position, squeezing your triceps and chest at the top.

6. 6

   Maintain a consistent slight forward lean throughout the movement to emphasize the chest, avoiding locking your elbows at the top of the push.

Tips

• To maximize chest engagement, maintain a noticeable forward lean throughout the entire movement, allowing your elbows to flare slightly out rather than tucking them tightly.
• Control the eccentric (lowering) phase for 2-3 seconds to increase time under tension and promote greater muscle growth.
• Keep your shoulders depressed and retracted (pulled down and back) to maintain stability and protect your shoulder joints, preventing shrugging.
• Initiate the upward push by thinking about driving your chest away from the floor, rather than just pushing with your arms, to better engage the pectorals.

Common Mistakes

• ×Not going deep enough limits the range of motion; ensure your upper arms are at least parallel to the floor at the bottom of the movement to fully engage the chest and shoulders.
• ×Allowing shoulders to elevate towards your ears compromises shoulder stability; actively depress your shoulders throughout the exercise to keep them away from your ears.
• ×Bouncing at the bottom or jerking upwards reduces muscle engagement and increases injury risk; maintain a slow, controlled tempo throughout both the lowering and pushing phases.