Are you looking to increase your upper-body strength and workout your arms, chest, shoulders, and back? Then dip stations are the perfect piece of exercise equipment for you! Dip stations provide a versatile workout, allowing you to perform exercises that can help build core stability and target multiple muscles. Whether you’re just getting started with calisthenics or are an experienced weightlifter who wants to switch up the routine; this list of six dip station exercises has something for everyone. Read on to find out how these workouts can take your fitness game up a level!
1. Seated Dip
If you are looking for a great workout to strengthen your upper body, look no further than the dip station exercises! The seated dip is an effective exercise that will help you gain strength in your triceps, chest and shoulders. Start by sitting on the dip handles with feet in front of you and arms fully extended to hold the handles. Keep a slight bend in your elbows as you lower your body down until it is near the level just above parallel to the ground, then press back up into the starting position. Make sure to keep your torso upright and maintain good control as you execute this movement. By challenging yourself with varying levels of resistance, you can maximize your workout.
2. Standing Dip
The standing dip is an exercisethat provides a great full body workout using just your own bodyweight. This exercise focuses on strengthening the chest and core muscles while providing important support to the back and shoulders. To complete the standing dip, start in a standing position, with both feet firmly planted on the ground and your hands placed slightly wider than shoulder-width apart on an elevated station like a dip bar or chair. Lower yourself towards the ground until elbows reach at least a 90-degree angle, then press back up to your starting position for one repetition. The standing dip offers many benefits for stability, muscle tone and upper body strength. They are a simple yet efficient way to maintain strong upper body muscles and should be added to any exercise routine looking for variety and challenge.
3. Close-Grip Bench Dip
The close-grip bench dip is an extremely effective exercise to add to your strength training workout routine if you have access to a dip station. This motion engages major muscles in the arms, shoulders, chest and back, providing a full-body workout. It is also useful for targeting specific muscle groups, such as the triceps and upper body. To do it correctly, start with your legs off the ground and hands gripping the bar tight--with thumbs pushing into the bar so your knuckles face forward--while extending your elbows fully. Avoid letting your elbows rest at your sides during the movement; keep them close, and lower yourself until your upper arm is parallel with the ground, then press back up until you are nearly standing again. As always with any exercise, start slow and focus on good form for safety's sake. During this exercise, in particular, be sure that you don’t bend forward or push down on an arched back which can cause serious injury.
4. L-Sit Dip
The L-Sit Dip is an effective exercise that can be done using a dip station. This versatile move will help improve your core strength and stability, as well as increasing the range of motion in your chest, shoulders, triceps and abs. To perform themove correctly, start by sitting on the dip station with your legs extended out in an L-shape in front of you. Grasp the handles and lower yourself until your arms are bent at 90 degrees before pushing back up to the starting position. Performing this exercise regularly will build and tone your upper body muscles while also increasing balance and coordination at the same time - making it one of the most beneficial exercises for those looking for a full body workout.
5. Parallel Bar Dip
If you're looking to switch up your strength-training routine, a great way to incorporate challenging exercises is with a dip station. One of the exercises that can be achieved with a dip station is a parallel bar dip. This exercise requires the exerciser to use their upper body and core for balance as their arms support their weight. With one hand placed on each of the parallel bars, it's important to keep your chest out and shoulders back. Imagine straightening up tall as you slowly lower yourself in three seconds until your elbows reach at least 90 degrees, hold for two seconds then press back up using controlled movements into starting position. Make sure that you bend at the hips so that your glutes and abdominals are engaged throughout the entire exercise. This exercise is one of six that can be done with a dip station and will help engage other muscle groups while strengthening the arms and chest region.
6. One Arm Reverse Grip Bench Dip
The one arm reverse grip bench dip is a valuable exercise to include in any dip station routine. This move primarily works the chest, triceps and deltoid muscles while placing minimal strain on the shoulders. To perform the one arm reverse grip bench dip, make sure to position your body so that your arms are slightly spread at shoulder width apart. As you lower down, be sure to keep your body straight throughout the motion and make sure to engage your core muscles as well. The motion should be a controlled descent followed by an explosive press up - resist the urge to simply allow your body weight to fall through gravity. After a few reps you will find yourself with a good burn in those chest, tricep and shoulder muscles!
All of these dip station exercises are great for working the triceps, chest, and shoulders. If you’re looking to add some variety to your workout routine, try incorporating one or more of these dips into your next session. As always, be sure to warm up thoroughly before beginning any new exercise and listen to your body – if something doesn’t feel right, stop and consult a qualified fitness professional. Have you tried any of these dip station exercises? Let us know in the comments below!