Straight-bar Dip

So führst du sie aus

1. 1Preparation and positioning. Set a stable mount and dismount; confirm enough clearance below the feet and around the shoulders.
2. 2Starting position. Establish straight-arm support with shoulders controlled and wrists stacked over the supports. Keep the ribcage and pelvis organized and the legs quiet.
3. 3Eccentric phase. Bend the elbows and lower under control, allowing a comfortable forward torso angle while the shoulders remain centered and symmetrical.
4. 4Bottom position. Stop at the deepest reproducible, pain-free position that preserves shoulder and elbow control; do not chase a universal depth by forcing the upper arm far behind the torso.
5. 5Concentric phase / lockout. Press the supports down, extend the elbows, and return to stable support without kicking or bouncing out of the bottom.
6. 6Breathing and bracing. Inhale and brace before lowering, then exhale through the press as appropriate. Reset in stable support rather than breathing while collapsing into the shoulders.
7. 7Valid rep. A rep begins and ends in stable straight-arm support, reaches the same defined depth, and uses no leg swing, bounce, asymmetric press-out, or unplanned foot contact.

Häufige Fehler

• Losing wrist–forearm alignment

  Korrektur: Stack the wrist over the forearm and adjust grip, handle, or range before adding load.

• Elbows escaping the intended path

  Korrektur: Use a repeatable elbow angle that keeps forearms supportive and shoulders controlled.

• Creating range with the lower back

  Korrektur: Keep ribcage over pelvis and stop at the shoulder range you can own.

• Bouncing or dropping the bottom

  Korrektur: Lower under control to a fixed marker and reverse without rebound.

Sicherheit

• Aktuelle Schultersymptome erfordern einen individuell verträglichen Armweg und Bewegungsumfang; erzwing keinen pauschalen Ellbogenwinkel und keine Endposition gegen den Schmerz.
• Erzwing keine tiefe Dehnung in Schulterstreckung oder horizontaler Abduktion; leg die untere Position über den kontrollierbaren, symptomfreien Schulterbewegungsumfang fest.
• Bei Jugendlichen, älteren Einsteigern oder allen, für die diese Bewegung neu ist, richtet sich der Fortschritt nach der technischen Kompetenz und braucht qualifizierte Aufsicht — nicht nach altersbezogenen Lastvorgaben oder erzwungenen Maximalversuchen.

Progressionen & Alternativen

• RegressionBodyweight Parallel-bar Dip— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Straight-bar Dip.
• ProgressionWeighted Straight-bar Dip— Increase load, range, instability, or skill demand after Straight-bar Dip is repeatable through the planned volume with reserve and no technique drift.
• AlternativeDip-Press-Maschine— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Straight-bar Dip is impractical or poorly tolerated.