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.

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

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.