Name: Playbook - Alexandria Hoover - Straight bar dips
Uploaded: 2023-03-12T06:43:51.072Z
Duration: 10 min
Description: Straight bar dips

As the last exercise in your progression towards a muscle-up, straight bar dips are a step up from the parallel bar dips and are a great exercise to test and challenge your coordination, flexibility, and strength. You should be able to execute at least ten parallel bar dips before taking on the straight bar and completing the same amount of straight bar dips before attempting a muscle-up.

Whereas performing a bench press workout allows for your body to be supported by the bench, straight bar dips require you to stabilize your body, essentially increasing the intensity of your workout. When you engage your core to st

abilize your body, you are using a variety of different muscles in the front, back, and sides of your torso to help maintain proper form and balance.

While they are a challenge on their own, using your bodyweight and coordination, you can increase the challenge by adding a dip belt or weighted vest if you feel the desire to increase the difficulty of the exercise.

Straight bar dips or any dips for that matter will help add muscle definition, size, and tone, more than they will burn a mass amount of calories. With strong shoulders, chest, and back, you will see an increase in your upper body pushing strength and ability as well as an improvement in your posture and they will help limit stiffness, tension, and injury during daily activity and exercise.

Hoist yourself up on the bar (with the assistance of a box if needed), lock your elbows to a straight arm position with the bar approximately even with your waist. With both hands on the bar slightly further than the width of your hips, hold onto the bar with a pronated grip. The more narrow your grip, the harder the exercise will be as it focuses more on the triceps, whereas a wider grip targets the chest.
As you unlock your elbows and begin to lower yourself, lean slightly over the bar and lower until your forearms are almost parallel with the floor. Your legs may come forward (forming a slight “C” or “L” shape with your body) to assist with balance.
Aim to touch your chest to the bar for a full range of motion before returning to the top.
Focus on inhaling on the downward motion and inhaling on the way up.
Keep your glutes activated and point your toes forward with your legs/ knees pressed together.

Straight bar dips

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