Straight Bar Dips

The pushing half of the muscle-up: the bar sits in front and forces you to lean the chest over it.

• Compound
• Bodyweight
• Intermediate

How to do it

• Bar tight to the hips
• Lean the chest over the bar as you lower
• Press until the arms lock

Sets, reps and tempo

Ranges: 5–12 reps · 1–3 RIR

Tempo: Drive up with intent and no swinging; lower in 2–3 s under control

Common mistakes

• Letting the bar drift away from the body
• Cutting the lowering short

Muscles worked

Primary

• Triceps
• Chest

Secondary

• Anterior deltoid
• Core / abs

Alternatives

• Parallel Bar Dips
• Low-Bar Muscle-Up Transition
• Bar Muscle-Up