Dip Station

15 exercises

A dip station is a pair of parallel bars at about hip height, usually on a free-standing frame. It is built for dips, one of the best bodyweight moves for the chest and triceps, and also works for knee raises, L-sits and inverted rows.

MediumSpace needed

Budget

✓Home friendly

Best for

Triceps Chest Shoulders Abs

Benefits

Dips build strong triceps, chest and front shoulders.
Doubles as a station for knee raises, L-sits and inverted rows.
A compact, sturdy tool for a complete bodyweight upper-body workout.

Beginner advice

Choose a heavy, stable frame with non-slip feet and a weight rating well above your body weight; power towers combine a dip station with a pull-up bar. Beginners can start with bench dips, band-assisted dips or partial-range dips and build up to full reps.

Safety

Lower only until your upper arms are about parallel to the floor, keep your shoulders down and back, and stop if you feel pain at the front of the shoulder.