Weighted Straight Bar Dip
Learn how to do the Weighted Straight Bar Dip with proper form and technique. This weighted exercise primarily targets your Pectorals, with secondary emphasis on Triceps, Shoulders.
How to Do the Weighted Straight Bar Dip
Follow these steps to perform the Weighted Straight Bar Dip with correct form:
- 1Position yourself between parallel bars with your arms fully extended and your body straight.
- 2Lower your body by bending your elbows until your upper arms are parallel to the ground.
- 3Pause for a moment, then push yourself back up to the starting position by straightening your arms.
- 4Repeat for the desired number of repetitions.
Weighted Straight Bar Dip Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- weighted
- Body Part
- chest
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Weighted Straight Bar Dip?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Chest Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Weighted Straight Bar Dip work?
The Weighted Straight Bar Dip primarily targets your Pectorals. Secondary muscles worked include Triceps, Shoulders. This makes it an effective exercise for developing your chest.
What equipment do I need for the Weighted Straight Bar Dip?
The Weighted Straight Bar Dip requires weighted. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Weighted Straight Bar Dip with proper form?
Start by Position yourself between parallel bars with your arms fully extended and your body straight. Lower your body by bending your elbows until your upper arms are parallel to the ground. Pause for a moment, then push yourself back up to the starting position by straightening your arms. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Weighted Straight Bar Dip?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Weighted Straight Bar Dip?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Weighted Straight Bar Dip best for?
The Weighted Straight Bar Dip fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.
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