While there are several chest workouts on the list, straight bar dips are a better version.
The dips test your coordination, flexibility and power. The dips change the hand location during the exercise, making them more challenging.
You engage a host of muscles – including core muscles – to maintain your balance when working out. They burn calories to a greater extent and aid in developing muscular definition, size, and tone.
And this article tells you everything you should know about straight bar drips. Here is how you do it.
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- Set yourself up on a straight bar dip station and use a pronated grip.
- Slowly lower your body until your elbows are almost parallel to the floor.
- Unlock your elbows and begin the dip.
- Push through the palms to return to the starting posture after controlling the descent to parallel.
- Repeat as many times as possible.
WHAT MUSCLES DO STRAIGHT BAR DIPS WORK?
Straight bar dips are a demanding workout that targets your chest more than standard dips, increasing your pushing strength.
It is vital to strengthen your biceps and triceps and your shoulders and triceps so that you can push harder with less fatigue.
Here are the muscles this dip exercise work.
To build the chest muscles, you need to have strong pectoralis major and pectoralis minor muscles. They are responsible for the movement of the arms across the body.
They also facilitate rotation, adduction and flexion.
The triceps are primarily responsible for extending the elbow joint.
Your shoulder joint has a ball and socket joint that makes it possible to move your arm in different ways.
STRAIGHT BAR DIPS BENEFITS
Straight bar dips push you in many ways to gain the following benefits.
STRENGTHENING THE UPPER BODY
By working three major upper-body muscular groups, this exercise is a great way to build upper-body power. You use your triceps and shoulders to aid your chest when pushing forward.
So if you’re looking to build major pushing power and upper body strength, this is the exercise for you.
BETTER BALANCE AND STABILISATION
Stabilisation and balance are absolutely essential to your fitness success. With the dip being a bodyweight workout, the lower body helps counteracts your weight by keeping the core engaged.
It strengthens the upper body, and it is evident when lifting heavier loads.
BUILDS WORKABLE STRENGTH
A functional training programme is more beneficial than one that is solely for the sake of a ripped physique. And this dip variation is builds functional strength, thereby enabling you to test your strength limits.
BETTER GRIP STRENGTH
You notice that this variation of the standard dip is a little trickier, but it enhances your grip. The bar weight increases your gripping strength with each session you take.
EASY TO LEARN
Despite its simplicity, this workout delivers a challenge to your muscles, triggering muscle growth. However, strike a balance between muscle-building and acquiring proper technique.
ALTERNATIVES TO STRAIGHT BAR DIPS
You may plateau with the straight bar dips, but you still can target the same muscles with alternative workouts. They include the following.
CLOSE GRIP BENCH PRESS
The triceps benefit from the close grip bench press, which also increases bench press strength. As a result of these two features, the close grip bench press is a viable dip alternative.
How to do it:
- Lie under the bar
- Let your shoulders be slightly in front of the bar to reduce the line of travel.
- Let the hands be thinner than the typical grip.
- Wrap your thumb around the bar.
- Drive through with the base of your hand.
- Drive your shoulders back into the bench by the weight of the bar.
- Add extra tension to your body by lowering your traps and raising your chest.
- Unrack the bar
- Bring it forward till it’s in line with your lower chest/upper abdomen.
- Use your lower chest/upper abdomen to pull the bar tight.
- Fully extend your elbows as you drive the weight of the bar away from your torso.
DIAMOND PUSH UPS
To improve the triceps’ pushing mechanics, try the diamond push up. It is a terrific alternative to the dip because it requires no equipment and can be done at home.
How to do it:
- Use the index and thumb to create a diamond shape for this drill.
- Rest your hands under your lower torso/abdomen while on the ground.
- Push hard into the ground while lying down with the face facing the ground.
- Ensure the elbows extend completely.
- Make sure your hips don’t dip or shift excessively throughout this workout.
CABLE CHEST FLYS
It is a great alternative to dips because it focuses on varying degrees of the pecs, making it incredibly effective.
Low tension on the shoulder and elbow joints makes this workout accessible for everyone who wants to increase the size of their pecs.
How to do it:
- You need two handles and a stack of weights for the exercise.
- Grab one handle at a time while standing between these two weight stacks.
- Maintain an erect stance the entire time.
- Raise your chest and ensure the shoulders are in a tuck position.
- Keep a tiny bend in each elbow while you grip the two handles in your hands and form a hugging action.
- At the end of each rep, bring the handles back to a position where they are parallel to your lower chest and torso.
STRAIGHT BAR DIPS MISTAKES TO AVOID
You could be making a mistake when performing an exercise as challenging as the straight bar dips. Avoid the following.
Shaking between reps is the most common mistake.
Half-way range of motion only works a portion of your joint. Always complete a full range of motion.
Taking quick dips stimulates a steady rise in tension, leading to muscle overload. Repetitive stress on the muscle fibres for short periods is likely to result in injury.
Straight bar dips are a terrific way to mix your exercises by adding variety and difficulty to the classic dip exercise. Resistance for your chest muscles, as well as the triceps and shoulders, increases during this workout. It’s an excellent workout for your upper body too.