Straight bar dip

Chesthardrepspull-up bar

Supported on top of a single straight bar with locked arms and the bar at the hips, the elbows bend backward and the chest leans forward over the bar until the elbows are about 90 degrees, then the arms press back to lockout.

How to do it

1. Grip a chest-high straight bar overhand, hands slightly wider than the shoulders, and jump or press up to support on straight arms with the bar touching the front of the hips.
2. Legs straight and together, slightly behind the bar; abs and glutes braced, shoulders pressed down away from the ears.
3. Bend the elbows, letting them travel back, and lean the chest forward over the bar while the legs move slightly back to balance; lower until the elbows are about 90 degrees and the bar is near the upper abdomen.
4. Press through the palms to straighten the arms and return to the top support. The hands never move on the bar.

Muscles worked

Main: chest, triceps
Supporting: shoulders, abs