Weighted Straight Bar Dip

Target muscle

Pectorals

Also works

Triceps, shoulders

Equipment

Weighted

Body part

Chest

How to do the weighted straight bar dip

1. Position yourself between parallel bars with your arms fully extended and your body straight.
2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
4. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the chest (pectorals). The triceps and shoulders work as secondary muscles. See all chest exercises or every weighted exercise.