Chin Up & Dip Station

CHIN UP TARGETS: Upper Back, Shoulders & Biceps
DIP Targets: Triceps, Chest & Shoulders

Chin Up

KEY POINTS:
  • Adjust assistance setting if required.
  • Grip the bar in your desired grip location.
  • Most popular forms are wide grip, close grip or hammer grip.
  • Pull up until your chin is level with the bar.
  • Repeat until tired.

 

Grip the chin up bar in the desired grip location. Most common (palms facing you, palms away, wide grip, hammer grip). Let your body hang from the chin bar as this will be your start position.

By contracting the muscles of your upper back, pull your body up until your chin is level with the bar. Pause for three seconds and then slowly lower yourself down to the start position.

Repeat exercise movement for as many reps as possible.

See the Video

Chin Up Station
dip station exercise illustration

Dip

KEY POINTS:
  • Adjust assistance setting if required.
  • Grip bars with palms facing each other.
  • Press yourself up to the fully extended arm position.
  • Do not lock out your elbows.
  • Return to start position.
  • Repeat until tired.

 

Grip the dip bars with your palms facing each other. By contracting your triceps lift yourself up to the fully extended arm position. Do not lock out your elbows. Pause for three seconds.

Slowly lower yourself back down keeping your arms tight to your body until your elbows are bent at a 90-degree angle. Repeat exercise movement for as many reps as possible.

See the Video

Assist Mechanism: 


If you are unable to perform chin ups or dips with your own body weight you can stand on the foot lever while doing the exercise and this will help you do the exercise movement by reducing your body weight.

There are 4 different assistance settings which will remove a percentage of your body weight while performing the exercise. To adjust the foot lever assistance setting simply lift the foot lever up and click it into one of the four notched settings.

When the foot lever is all the way in and in the first setting, 120lbs of your bodyweight is removed. The second setting removes 100lbs of your bodyweight, the third 80lbs and when the foot lever is all the way out and in the fourth setting, 60lbs of your bodyweight is removed.

dip station assist mechanism

Chin ups work your upper back and arm muscles, specifically the biceps, forearms, shoulders, and lats. Like pull-ups, chin-ups also engage your abdominal muscles throughout the move. Overall, chin ups are a great exercise that use your own bodyweight to build upper body strength.

When done correctly, dips can add muscle mass to your upper body. With only using your bodyweight, this exercise can also help build your strength for other exercises.