Negative straight bar Dips
EquipmentDips Bar
TypeCompound
DifficultyIntermediate
Primary:Triceps, Chest
Secondary:Front Delts
Tertiary:Core
Stabilizer:Upper Back, Forearms
📋 How to Perform
- Stand on a box in front of a straight bar set at about hip height.
- Grip the bar shoulder-width apart and jump into a support position, arms straight and the bar at your hips.
- Lean your chest slightly forward and keep your shoulders down away from your ears.
- Lower yourself slowly over 3 to 5 seconds by bending your elbows.
- Stop when your upper arms are about parallel to the floor, or sooner if your shoulders feel strained.
- Step back down onto the box, then return to the top position.
- Repeat for the desired number of reps.
⚠️ Common Mistakes to Avoid
- Dropping through the descent instead of lowering slowly, which loses the eccentric work the drill is for.
- Letting the shoulders roll forward at the bottom, which puts the front of the shoulder in a stressed position.
- Starting with the shoulders shrugged toward the ears, which leaves the top support position unstable.
