Dip Exercise Station

TARGETS: Triceps, Chest & Shoulders

KEY POINTS FOR THE DIP STATION:
  • 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.

How to use the Assist Mechanism: 

  • Adjust the foot lever to match the level of assistance required
  • Lever moves in and out of the unit, you will feel the four
  • different notches as you adjust lever
  • Notch 1 (Lever all the way “in”) = 120lbs of assistance
  • Notch 2 = 100lbs of assistance
  • Notch 3 = 80lbs of assistance
  • Notch 4 (lever all the way “out”) = 60lbs of assistance
dip station assist mechanism

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.