5 Dip Stand Exercises You Should Try


Dec 4, 2023
Dip stands, also known as dip bars or parallel bars, are fitness equipment used primarily for performing dips, but they can also be used for other bodyweight exercises such as leg raises, knee raises, and L-sits.

Dips are a compound exercise that primarily targets the chest, shoulders, and triceps muscles. Dip stands typically consist of two parallel bars that are sturdy enough to support the user's weight while performing the exercise.

When using dip stands, it's important to maintain proper form to avoid injury and maximize the effectiveness of the exercise. This includes keeping your elbows close to your body, lowering yourself until your upper arms are parallel to the ground, and avoiding excessive swinging or momentum.

Dip stands are commonly found in gyms but can also be purchased for home use. They come in various designs and materials, including metal, plastic, and wood, with some models being adjustable to accommodate different heights and fitness levels.

How do you use a dip stand?

Using a dip stand, also known as dip bars or parallel bars, is quite straightforward. Here's a step-by-step guide on how to use a dip stand:

Adjust the Bars (if applicable): If your dip stand has adjustable bars, set them to an appropriate height.

Position Yourself: Stand between the bars facing away from the stand. Grip each bar firmly with an overhand grip, with your hands about shoulder-width apart or slightly wider. Your arms should be fully extended, and your feet should be slightly off the ground.

Engage Your Core: Tighten your abdominal muscles to stabilize your torso and maintain a straight body position throughout the exercise.

Lower Yourself: Bend your elbows and slowly lower your body down until your upper arms are parallel to the ground or slightly below. Your chest should remain upright, and your shoulders should be down and back.

Push Yourself Up: Press through your palms and straighten your arms to lift your body back up to the starting position. Exhale as you push yourself up.

Repeat: Perform the desired number of repetitions, maintaining control and proper form with each repetition.

Rest: After completing your set, lower yourself down and rest as needed before performing another set or transitioning to another exercise.

Tips for Using a Dip Stand Safely

Start with a shallow range of motion if you're new to dips or have limited upper body strength. Gradually increase the depth of your dips as you become stronger and more comfortable.
Avoid locking out your elbows at the top of the movement to prevent excessive strain on your joints.
Keep your shoulders relaxed and down throughout the exercise to prevent unnecessary tension.
Gradually increase the difficulty of the exercise by adding weight or performing variations such as weighted dips or eccentric dips.
By following these steps and safety tips, you can effectively use a dip stand to target your chest, shoulders, and triceps while minimizing the risk of injury.

5 Dip Stand Exercises You Should Try

Dip stands are versatile pieces of equipment that can be used for various exercises targeting different muscle groups. Here are five dip stand exercises you should try:

Dips: Dips primarily target the chest, shoulders, and triceps.
Start by gripping the dip bars with your arms fully extended and your body elevated.
Lower yourself by bending your elbows until your upper arms are parallel to the ground.
Perform multiple repetitions for a complete set.

Leg Raises: Leg raises focus on the abdominal muscles, particularly the lower abs.
Grip the dip bars and hang with your arms fully extended and your legs dangling.
Keeping your legs straight, raise them upward until they are parallel to the ground or as high as you can go.
Lower your legs back down with control, avoiding swinging motion.
Repeat for the desired number of repetitions.

Knee Raises: Knee raises also target the abdominal muscles but with less intensity compared to leg raises.
Hang from the dip bars with your arms fully extended and your legs dangling.
Bend your knees and raise them toward your chest as high as you can.
Lower your knees back down under control.
Repeat for the desired number of repetitions.

L-sits: L-sits are an advanced core exercise that targets the abdominals, hip flexors, and shoulder stabilizers.
Sit on the dip bars with your hands gripping the bars and your legs extended straight out in front of you.
Lift your body off the ground by pressing down on the bars and engaging your core.
Hold this position, keeping your legs and torso straight, for as long as you can.
Lower yourself back down and rest before repeating.

Triceps Dips with Leg Lift: This exercise combines triceps dips with a leg lift to increase the challenge and engage the core.
Perform a triceps dip as described earlier.
As you push yourself back up to the starting position, lift one leg straight out in front of you.
Lower your leg back down as you lower yourself into the dip position.
Alternate legs with each repetition.
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