9 Awesome Dip Station Exercises

Are you interested in purchasing a dipping station but, are worried there will not be nearly enough variation in your day to day workouts using the apparatus? Worry no more, because in the post below we have put together a list of some of the great exercises you can perform using a dip station. They range in difficulty, but there is enough there to liven up your workout. Once, of course, you have mastered the traditional dip exercise.

Jumping Dips With Negatives

While standing on the dipping station platform, grab the dip bars and jump up a little to enable your body to have the momentum to finish the positive rep, before focusing on the negative lowering yourself slowly.

Weighted Dips

Simply perform a normal dip with added weight. There are various ways you can do this – by holding a a dumbbell between your ankles, wearing heavy chains, wearing a backpack full of weights, wearing a weighted vest or simply just wearing an actual dip belt with added weights.

Band Resisted Dips

Take 2 resistance bands and attach them to one side each of the dipping station. Now loop the right one around the left side of your neck and the left one over the right side. You know you’ve done it right if the bands cross cross over the front of your body and the back. Now you can do tougher variations of your usual dips.

Dips To Leg Raises

Do a traditional dip, but at the top of the motion bring your legs up. So by the time your elbows are fully extended, your legs should be parallel with the floor. Hold in this position for a brief amount of time before lowering your legs back down and dipping down. This variation makes your upper body muscle groups work much harder, while mixing in an intense ab workout as well.

Side To Side Dipping

Lift yourself on to the dipping bars with your elbows extended, to begin with. Then dip downwards and then to the left, moving the majority of your bodyweight onto your left chest/shoulder/triceps. To finish a complete movement push yourself back up to your starting position, relying as much on left side only as possible. Repeat this movement for the right side. It is good to alternate for every rep; but, it is also effective to do a set of reps on one side at the same time.

Gironda Dips

Hold the dipping bars with a wide grip. Stretch your arms to lift yourself up into the starting position. Straighten and stretch out your legs, pointing them a little to the front, while moving your head so you are looking downwards. Keep this position for the entirety of the exercise. Dip your body down until your elbows are at an angle of 90 degrees and extend your arms until they are completely straight. Repeat and repeat some more.

Gironda Dips Using Reverse Grip

This is exactly the same exercise as above, bar two minor alterations. You grip the bars with your elbows more flared and your palms facing outwards. You should only attempt this variation if your shoulders and wrists are particularly flexible.

Russian or Elbow Dips

For this dipping exercise you will need to have parallel bars set up so you have sufficient amount of room to move your whole body back and forth. Grip at the bars and stretch your arms out into the starting position. Pushing backwards to lower yourself downwards and backwards, onto your forearms. Pulling yourself forward and into the bottom of a normal dip, before pushing up by extending your arms back to the starting position. Repeat again and again.

Planche Dips

This version of the dip is most effective when performed on parallel bars, as this will allow you the necessary space to get your body to a horizontal position. Start by gripping the bars and extending your arms out. Keeping your back straight, legs straight and core tight, you then need to lift your body into the position known as the planche. Now, dip your body down until your shoulders are as closely in line with your wrists as they can be. Then, push your body back up until your elbows and straightened out. If you are unable to place your body into the planche position, it is wise to look some video tutorials you can find online to help you learn how to and lots more about planche progressions.