Movement Demo – The Bar Dip (Strict and Kipping)

How to Master Bar Dips: Form, Variations & Tips

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Bar dips are a foundational bodyweight movement that develop upper-body pressing strength, shoulder stability, and endurance. They primarily target the chest, triceps, and anterior deltoids, while also engaging the core and supporting muscles. Dips translate directly to improved performance in compound lifts like the bench press and overhead press. Scalable for all levels, beginners can use regressions such as band assistance, while advanced athletes can progress to weighted dips for additional challenge and strength gains.

Strict vs. Kipping Dips: What’s the Difference?
Strict bar dips are performed slowly and deliberately, emphasizing muscle engagement, shoulder control, and strength development. Kipping dips, on the other hand, use hip drive to generate momentum, allowing for higher volume and faster-paced sets—commonly seen in CrossFit workouts. Use strict dips to build raw strength and joint stability, and kipping dips for metabolic conditioning or endurance training. Master strict dips before progressing to kipping to avoid compromising form and risking injury.

Dip Bar Setup: How Wide Should Dip Bars Be?
For most athletes, shoulder-width to slightly wider (approximately 18–24 inches) provides the best balance of comfort, range of motion, and muscle engagement. The Rogue Matador features angled handles that allow a natural grip and wrist alignment, letting each athlete find the most ergonomic position for their body. Additional options for further customizing your dip training include the Rogue Velocidor and Mutant Metals UDA.

Bar Dip Technique Tips and Progressions

• Begin in a locked-out top position with shoulders packed and core tight.
• Lower with control until elbows reach 90 degrees or slightly below.
• Keep the chest upright and core engaged throughout the movement.
• Press back to full extension.

Progressions & Regressions:

• Band-assisted dips for beginners.
• Negatives to build eccentric control.
• Weighted dips for advanced athletes.

For more training information and in-depth breakdowns on dips and the multiple dip bar options we offer, check out the article here.