Straight bar dip is one of the most challenging dip variations. It is one of the best exercises to unlock muscle-up. When you do parallel bar dip, you dip in between the bars, but when you do a straight bar dips, your body must move around the bar. This is a really good exercise for abdominal, but at the same time demand more from the shoulders and traps.
If your goal is muscle up then straight bar dips will definitely help you out and the basic requirement of this exercise is that you need to do at least 10-15 parallel bar dips straight in a row then you can go for this exercise.
Straight Bar Dips –
- Hold the bar a bit wider than shoulder-width and your shoulder must be rotated internally. You can experiment with wider or closer hand positions. Like a bench press, close grips tend to be more difficult.
- Put your chest a bit forward when you go down, your feet will also go forward.
- Always maintain the hollow body.
- Go for a full range of motion and make sure you are touching your upper abs every single time to the bar.
- Try to achieve the 90-degree angle outside of your elbows at the bottom of each rep.
There are two progression to unlock straight bar dips –
Negative straight bar dips
- Hold the bar a bit wider than shoulder-width.
- Your shoulder must be rotated internally.
- When you go down, the moment your upper abs will touch the bar. Just put your feet down and come back to the starting position.
This exercise is probably the best way to progress.
- Now again, hold the bar a bit wider than shoulder-width.
- Make sure your shoulder must be rotated internally.
- Now, When you go down, the moment your upper abs will touch the bar then, hold this position for 5 seconds, then come back to the starting position.
Or you can also do this exercise like this-
- Take 3 seconds to reach the bar, then hold that position for 3 seconds, and when you are coming back take 3 seconds to reach the starting position.
- You can also hold for more.
- This will fire your upper body.