Looking to take your home workouts to the next level?
A pull-up dip station might be just what you need. These versatile pieces of equipment are perfect for building upper body strength and enhancing your fitness routine. Let’s explore what makes the best pull-up dip stations stand out, backed by scientific insights.
First, let’s talk versatility. The best pull-up dip stations allow you to perform a variety of exercises, from pull-ups and dips to leg raises and push-ups. This versatility is crucial for a well-rounded workout routine. A study in the Journal of Strength and Conditioning Research highlights that incorporating multiple exercises can lead to greater overall muscle activation and strength gains.
Stability and durability are also key factors. Look for stations made from high-quality materials that provide a stable base. According to a study published in Sports Biomechanics, stable equipment reduces the risk of injury and ensures proper form, which is essential for effective workouts.
Another important aspect is adjustability. The best stations offer adjustable bars and grips, accommodating different heights and exercise variations. Research from the Journal of Applied Biomechanics suggests that adjustable equipment can help target different muscle groups more effectively.
Lastly, consider space and convenience. Compact designs that fit well in your home gym make regular workouts more feasible. With the right pull-up dip station, you’ll enhance your upper body workouts, build strength, and enjoy a versatile fitness tool that supports your goals.
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Best Pullup Dip Station Article Includes:
1) What is a Pullup Dip Station?
2) What are the Top 5 Pull Up Bar Types that You can Use?
3) What are the Top 5 Popular Dip Stations Today?
4) How to Choose the Best Home Pullup Dip Station?
5) Top 5 Exercises You can Perform on a Pullup Bar?
6) Top 5 Exercises You can Perform on a Dip Station?
7) What are the Advantages of Exercising on a Pullup Dip Station?
8) What are the Drawbacks of Using a Pullup Dip Station?
9) Best Pullup Dip Station FAQ
10) Conclusion
What is a Pullup Dip Station?
A quick explanation of what a dip-station is all about:
The Pullup Station:
A pull up dip station is a devise that comprises of an overhead bar that is tapered and bent on both ends. It resembles two ‘L’ shaped joints on either end of a straight bar. These tapered edges are used for gripping purposes.
Top Exercises Performed: The main exercise that you can perform is the pull-up. This allows you to develop your upper back muscles. It also assists you in developing your bicep muscle groups. You may also perform ab-crunches.
The Dip Station:
The lower end of this exercise station is resting on two legs (L shaped) that allow the dip station to remain firm on the ground. In between the pull up bar and the footrest is a pair of parallel bars protruding horizontally.
These too have a soft grip at both ends to help you grip the bar. You can hold onto these grips to perform dips. Some even have a special padded cushion to make exercising even more comfortable.
Top Exercises Performed: This exercise is great for developing your chest and triceps and even the shoulder muscle groups. Some athletes even use the dip station to develop their abdominal muscles.
What are the Top 5 Pull Up Bar Types that You can Use?
The reason why I often advocate the inclusion of pullup bar and dip station is owing to their ease of usage. They hardly take up any space and are great for helping you build lean muscle mass.
You also do not need supervision to perform a wide variety of exercises in DIY pullup bar dip station. In this section of the article, I shall mainly be discussing different types of pullup bars. You can choose from doorway pull up bars to stand alone stations.
The choice is dependent on your budget, health related goals and the space that your home enjoys. In order to ascertain the best types of pull-up bars available in the market, I interviewed a few thousand fitness enthusiasts.
Here is what I found:
Pullup Bars for the Doorway:
This is perhaps the most common pullup bar variant that you often find in people’s homes. It is a single bar that is fixed within the doorframe. The pullup bar is affixed with special hooks that clasp themselves onto the sides of the door.
Usually doors that have a width up to 37 inches can accommodate these pullup bars. The bar can usually take on as much as 200 kilograms of weight. Wider doors can accommodate as wide as 45 inch doors.
The usual cost of such pullup bars are in between the $30 to $60 mark. These are cost effective options for ensuring that you are able to exercise without having to visit a gym.
Pullup Bars with Varied Grips:
This is the second most popular home styled pullup bar. Now, as compared to the contemporary pullup bar that has a single grip, this one has multiple ones.
So, you have the ability to include a wide variety of grips in order to stimulate various parts of your upper back muscles. Usually, you have two grips at varied lengths on the same bar.
This type of bar is wall mounted or it can also be fitted to the door frame. It has cushioned grips and protective cover on the hooks to avoid damaging the door or wall.
It can usually take 280 to 310 pounds of body weight easily. The average cost of these bars is within the $35 bracket. So, it is an affordable deal.
Wall Mounted Bars for Performing Pullups:
This is a secure way to perform this exercise. Apparently, the pullup bar is assisted by two L shaped brackets that are screwed to the wall. As this is a sturdy machine, it can withstand over 490 pounds of weight with utmost ease.
Wall mounted pullup bars are usually not present in home based gyms. You can easily hope to find this in gyms meat for commercial use.
Nonetheless, it saves space and allows your door to be used freely. Once installed, it shall last a lifetime. It is usually 54 inches wide with a 35 inch bracket separating it from the wall.
Usually, such bars shall set you back by $220. It may be available for a shade more or a shade less. Nonetheless, paying this price is worth every penny spent as it is a life long investment.
The Wall Mounted Pull Up Station:
The next most popular pullup bar on the market today is the one that can be mounted right on the ceiling. This is a solid construction that is a super space-saver. It can be used both in home gyms as well as commercial setups.
The added advantage here is that you save space and make your machine super-strong. It is strong enough to take on an 850 pound man (if one exists). The length of a ceiling mounted setup is usually less than 50 inches.
You can attach gym rings as well as suspension trainer to this gym equipment. You can also affix resistance bands if the need arises. You shall shell out close to $200 (or less) when you opt for the ceiling mounted apparatus.
It has several small bars affixed onto the main frame to allow men and women of all shapes and sizes to obtain a perfect grip.
The Freestanding Dip Station with a Pullup Bar:
This is undoubtedly the most common of all the variants out there. The stand has a dip station and an overhead pullup bar. So, you can perform a wide variety of exercises on a single workstation.
The exercises that you can perform includes dips and pull ups for exercising chest, back, bicep, triceps and shoulder muscles. The cost of this station is about around $200.
The standalone dip and pullup bar is ideal for people that have ample space at home. This style is ideally seen at commercial gyms.
What are the Top 5 Popular Dip Stations Today?
One of the main reasons why you need dip bar is to build envious chest and triceps muscles. While a dip bar clubbed with a pull up bar is an ideal combination, if you cannot have both then, opt for a good dip bar instead.
Here are some of the most popular types of dip stations available today:
The Compact & Adjustable Dip Station:
This is a dip station that has an adjustable knob that affixes itself to any bench stand (such as the stand of a Smith Machine). From the main frame extend two prongs extending to about 17 inches.
They run parallel to each other. The length could be 24 inches as well (depending on the type of dip station you choose). This machine can be clipped to rigs and even racks. So, it is an adjustable piece of exercise equipment that is easy to handle.
Heavy Duty Freestanding Dip Station:
This is yet another variant of the dip machine. It is a standalone piece that is balanced via specially designed footpads. This machine stands about 40 inches tall and is 35 inches in width.
Well capable of taking on a 700 pound man (if any exists capable of performing dips), this standalone dip station is just 20 pounds heavy. So, carrying it from one place to another is a breezy task indeed.
The only drawback here is that it shall take away a few feet of your precious home gym space. If placed in a commercial gym, this shall be a boon indeed. It also comes with comfortable grip handles for added comfort.
The ‘H’ Shaped Dip Station:
The next is a complete dip and pullup station. It is once again standalone and is about 80 inches in height. It has several supporting points (approximately eight in total) to stabilize this machine. The base of this machine is about 44 inches.
You can perform a wide variety of exercises on this machine. These include pullups for your upper back muscle development. You can also perform dips for chest and triceps development. Even close grip pull-ups can be performed for developing your bicep muscles.
This is perhaps the best home pullup bar dip station your house can accommodate.
The Collapsible Dip Station:
This is a compact dip station that has special pins which allow it to collapse. You can literally fold this into half thereby saving space. Mount it onto the wall and allow the protruding dip handles to help you develop your muscles.
It is a heavy duty dip station that can take as much as 550 pounds of weight easily. It has bars running in a ‘U shape’ welded onto a steel bracket. This needs to be mounted onto the wall.
U Shaped Twin Dip Station:
Here, you have two U shaped steel structures placed side by side. One end of the two structures can be locked (at the base) via the means of an adjustable bar.
At the middle of the structure is a special grip support. It helps the end user to grip the bar with both hands and allows them to perform exercises without slipping. This type of dip station is ideally used by gymnasts.
How to Choose the Best Home Pullup Dip Station?
When the need of the hour is to build muscle without lifting weights, the best portable pullup dip station is best suited for you. DIY pullup dip station is also handy to assist you with other free weight or machine based exercises, used for building lean muscle mass.
The bars that protrude towards you, allow you to perform exercises for various body parts. Some of these are the chest, arms, abs and even the back muscles. So, you end up developing muscles without using any free weights or additional weights.
As these dip stations are assisted by special cushions, they enable superior gripping. They also do not spoil the wall, door or the floor of your home gym. So overall, this exercise station is an economical and healthy way to maintain optimal muscle mass and a lean body.
Smart Tips to Choose the Best Pullup Dip Station for your Personal Use:
What is the Material Used for Building the Dip Station?
First and foremost, you need to check the build quality of the exercise machine. You can choose from either stainless steel or iron that is fortified with a special powder layering.
Both iron and steel are sturdy and made to last a lifetime. They neither rust nor do they change their shape owing to added pressure placed on them. These are heavy duty materials that can withstand dust, weight, weather changes while retaining the original shape.
So, always ask the manufacturer what material he has used in developing the dip station.
Does the Manufacturer Offer a Warranty?
Most reputed manufacturers offer a two year warranty on their pullup dip station. If no warranty on ‘wear and tear’ is being offered then, you need to sidestep and pick another brand.
The warranty covers wear and tear of the product. In certain cases, you can also get all your money refunded in case you are dissatisfied with the product.
If no warranty is being offered then, the concerned manufacturer is not sure about the user-worthiness of his final product (the pullup dip station). So, in case of any breakage, you shall get no replacement or even repair services.
How Strong is the Machine?
The weight that a dip station can withstand is anywhere in between 350 pounds to 550 pounds. This is an average figure. You need to check with the manufacturer about the exact figures.
These are important to avoid injury and also to perform exercises to your fullest capacity. You need to also check the strength of the attachments present in the pullup dip station. If you are satisfied go for it else, start looking for another.
Is it a Good Fit for Your Room/Gym?
I am assuming that you are setting up a pullup dip station in your home gym. If this is the case then, you need to save every inch of available space. This is when a compact exercise machine comes to your rescue.
You also have bars that are mounted onto the dip machine. These can be adjusted to about 15 inch range (more or less). If you have ample space then, you may take a stand-alone workstation. In case you have limited space (as is the case with a home gym) opt for a compact dip station that is fordable in nature.
How Comfy are the Grips?
The dip station that you have just chosen need to have a soft grip. It should also have special cushions so as to save your elbow from getting hurt while you perform an exercise.
If the cushions or grips provided in the dip station are user-friendly then, go for it else, start to look for another. Comfort factor while performing an exercise sessions should be in your priority list.
Your wrist and arm needs to be protected so as to ensure that your exercises are being performed flawlessly. For this very reason you need to consider the comfort offered by your pullup dip station rather seriously.
How Easily can You Shift it Around?
If you wish to install a dip station inside your home gym then, you need to choose one that can be shifted around easily. After all, your room needs to accommodate other equipment as well.
On the contrary, if you have no space crunch then, portability of the exercise machine often takes a backseat. Make sure that the machine is light in weight and easy to carry. You may need to dissemble and carry it in your car as you are out on an excursion.
How Stable is You Chosen Pullup Bar Dip Station?
Like it or not but regardless of how comfortable and strong your exercise machine is, if it wobbles when you exercise, it is a sheer waste of money. So, you need to test the machine with regards to its stability as well.
If your chosen dip station is not rocking when you start to exercise, it is a direct indicator that the stability factor is great. If it starts to rock then, opt out of it completely. The basic feature of this exercise is to provide stability to your body.
So, the slightest wobbling should be considered a sign of an unstable exercise station. Do not opt for it, if this is the issue.
How Often do You Exercise?
The decision to buy a pull up station that has a dip bar arises if you exercise or not. In case you are not into hard core exercises then, you need to avoid getting one home. Nonetheless, if you intend to exercise then, you need to definitely opt for one.
Your exercise goals need to be in sync with the equipment you purchase. So, if you wish to lose weight or develop a lean physique (without aspiring to be a mass monster) then, a dip station is the best fit for you.
Top 5 Exercises You can Perform on a Pullup Bar?
A pull up bar is a simple yet effective means of toning your body. It provides you with an ability to develop your upper body (including the core) without you having to lift additional weights. So, you use your body weight to do all the lean muscle development.
Here are the top 5 exercises that you can perform on a pullup bar to develop a lean and muscular body:
The Shoulder Width Pull-Up:
This exercise targets your forearms, the biceps, shoulders as well as the muscles that stabilize your spinal cord. Here, the overhead grip is shoulder width apart.
The palms shall face you. You need to pull your body all the way up to your chin. While pulling your body upwards, your spinal column shall be absolutely stable.
Breathe in (with your nose) when you are at the bottom of the exercise and breathe out (with your mouth) while pulling your body up. You may perform as many repetitions as you possibly can.
Wide Grip Pull-Up:
The second most popular exercise is the wide grip pullups. Here, you grip the bar wider than shoulder length. Your palms should be facing outwards with the thumb gripping the bar (assisting your fingers in return).
Maintaining a straight back, pull your body upwards till the chin touches the bar. Pause for a second before slowly slipping back to the starting position. Perform as many repetitions as you can maintain strict form.
This exercise targets your latissimus dorsi muscle groups. The other areas that are affected include the bicep and forearms. Your grip strength too increases.
Chin Ups:
In this exercise, the palms face your body. The grip is shoulder length and the body leans backwards with the range of motion. The lean angle while raising your body towards the bar adds extra pressure to your latissimus dorsi muscles.
The repetition range is usually within the 8 to 10. Nonetheless, you may perform less or more (depending on your current fitness level).
Your forearms and lower back muscles too are actively engaged in this exercise.
Pull Up with Resistance Band:
This is a normal shoulder length push-up with the addition of a resistance band. As most of you may already be aware, a resistance band is used to add extra pressure on your muscle groups.
The grip is the normal one (shoulder length). You bend your knees slightly so as to accommodate the resistance band. Thereafter, pull your body upwards in order to place your chin on the bar.
The catch here is that you keep your ‘knee-bend’ position constant. This causes extra pressure that extends to your upper back, lower back, bicep and forearm muscle groups.
Leg Raise for Abdominal Muscles:
The last and final exercise is the leg raise. You maintain a shoulder width grip on the bar. Maintaining a straight spine, raise your legs (without bending your knees) till your heels are perpendicular to the ground.
Hold for a second at the top position before slipping back to the starting position. This exercise puts pressure on your abdominal muscles. This exercise targets rectus femoris, pectineus and the tensor fasciae muscle groups.
Top 5 Exercises You can Perform on a Dip Station?
The dip station has always been a great way to build lean muscle mass. It targets the upper body and allows you to lose body fat and put on muscle mass without stressing your joints in the act. So, it is a safe and sure-fire way to develop an enviable physique.
Well, here are the top 5 exercises you can perform in the dip station:
The Regular Chest Press:
This is the most common exercise performed on the dip station. You simply clasp the bar with both hands, palms facing down. Maintaining the shoulder width posture, bend your elbows at 90 degree angle.
Keep your back straight and your legs bent at the knee. Lift your body upwards till your elbows are almost fully extended and your knees (that are bent) parallel to the ground. Angle your upper body forward while pulling upwards. This causes stress in the chest area.
Exhale and pause for a second at the top position before returning back to the starting position. An ideal rep-range per set would be 8 to 15. You should perform 3 sets of this exercise to build envious chest muscles.
The Triceps Dip:
Performed just like you would perform a chest dip exercise, the triceps dip is ideal for developing the envious horseshoe shape. Maintaining the similar form as in the chest dip, simply keep a straight back.
So, instead of leaning forward when you press your body down, keep it straight and stable. This puts added pressure on your triceps. Go down till your elbows are almost perpendicular to the ground. Pause for a second at the bottom before pushing up to reach the starting position.
One Leg Squat:
It is not just the chest and triceps that you can exercise using a dip bar. You can also use it to perform pistol squats or even lunges. Adjust the bar to your knee height. Stand straight with a dumbbell in each hand.
Raise one leg till the ball of your foot rests on the dip bar. Maintain a straight back and balance your body. Lift the second leg to meet the first (that is already resting on the dip bar). Rest for a second before going back to the starting position. Perform several repetitions engaging both legs.
Dip Assisted Lunge:
Another variation is the lunge. Rest your inverted toe onto a dip bar that is adjusted to your knee height. Stretch the other foot forward so that you come to the basic ‘lunge’ position.
Go through the normal lunge follow-through keeping one foot onto the bar for support. Do a couple of repetitions before switching the feet to exercise the other leg.
You may or may not add dumbbell weights to increase or decrease the resistance levels. This is an excellent exercise to build your hamstrings, quadriceps and glutes.
Resistance Band Chest/Triceps Dips:
Another variation to the normal chest dips is the inclusion of resistance bands. You perform this exercise by clasping the parallel bars with the both hands. Bend your knees slightly and keep your elbows bent & parallel to the ground.
Interlock both your feet and place a resistance band in between your ankles. Lift your body upwards maintaining a straight back. Allow your elbows to straighten before pausing for a second. Relax and slowly get back to the starting position.
This shall lay added stress (owing to the resistance band) to your triceps. To target the chest, simply lunge your body forwards while going up.
Perform 3 sets of 8 to 10 repetitions each for best results.
What are the Advantages of Exercising on a Pullup Dip Station?
>>> You can perform a wide variety of exercises on a pullup bar dip station. This allows you to stop using various machines and benches to target different muscle groups in the body.
>>> A pullup dip station is available in various shapes and sizes. You can choose from fordable dip stations to full sized pullup stands.
>>> This exercise machine permits you to build a lean and mean body without injuring your joints.
>>> Using your own body weight, you are able to develop a physique that is comparable to that developed by free weights or expensive exercise machines.
>>> You can carry a dip station with you in a car. This is especially true if you purchase a collapsible pullup dip stand. So, you can exercise wherever you like.
What are the Drawbacks of Using a Pullup Dip Station?
>>> You may not be able to perform pullups if you do not have the adequate strength for the same. It takes time to develop strength in your forearms to perform pullups.
>>> If you wish to enhance your physique by becoming a mass monster then, you need access to a wide array of machines and free weights. Pullup bar and dip station may not be enough.
>>> Women may have trouble performing dips and pullups.
>>> Not everyone is comfortable developing a physique that is built by pullup bars and dip stands. Calisthenics is not everybody’s cup of tea.
Best Pullup Dip Station FAQ
Q-1: Is it a Good Idea to get Home a Pullup Dip Station Home?
A-1: Yes, it is worth the time, effort and money spent. Well within the $200 mark, a full-fledged pullup dip station is a boon for your home gym. It is a space saver and can help you build lean muscle mass rather quickly.
Q-2: How much Space should I leave between the Pullup Bar and the Ceiling?
A-2: In my opinion, you need to leave around 30 inches or more. This allows your head to move freely. The chances of your head hitting the ceiling are negated if the distance is 30 inches or more.
Q-3: What is the Ideal Width of a Dip Bar?
A-3: There are no industry norms that determine the width of the bar. Nonetheless, most pull up bars and dip stations have the diameter of around 2 inches. It is definitely more than 1 inch.
Q-4: I have a DIY Pullup Dip Station. How much Weight should I Add to my Current Weight while performing pullups?
A-4: You need to add maybe 5 kilograms to your body weight. If you are able to perform pullups easily then, add another 5 kilograms. So, multiples of 5 kilograms is a wise choice.
Q-5: What is the Best Pullup Grip for Biceps?
A-5: It should ideally be slightly narrower than your shoulder grip. The palms of your hands should be facing towards you. Take a false grip with the thumb being on the side of the fingers.
Q-6: What is the Best Pullup Grip for Developing My Lats?
A-6: The grip should be slightly wider than your shoulder length. Your palms need to be facing away from your body. This shall target your upper back muscles the most.
Q-7: What is the Difference between Chest Dips and Triceps Dips?
A-7: While targeting the chest, you should lean your body forward while performing this exercise. While targeting your triceps, your body should be straight and it should not lean in any angle.
Q-8: How many Dips shall I do to Develop my Chest Muscles?
A-8: In order to build your chest muscles, you need to perform 8 to 10 repetitions. The form needs to be strict. You should perform 3 to 4 sets of 8 repetitions each for best results.
Q-9: Can I develop my Shoulder Muscles by doing Pullups and Dips?
A-9: While the primary muscles that are targeted by pull ups and dips are upper back, chest and triceps, your shoulders also get pumped in the act.
Q-10: Should I Perform Pullups and Dips Daily?
A-10: No, it is not recommended to perform these exercises daily. Give a gap of a day or two to allow your joints and related muscle groups to rest and recover.
Conclusion
Pullup dip stations are an extremely popular way to develop lean muscle mass. Besides developing muscles, this exercise machine also helps you lose extra body fat in a jiffy. Another convenient factor is its portability factor.
You can take it with you anywhere (the folding variant) and exercise on-the-go. What I personally like about the dip machine is its ability to develop both the upper and lower body without putting undue stress on your joints.
I personally prefer making use of the best portable pullup dip station. It is easy to install and gets dismantled in a jiffy. Whether you get one home or use it at the local gym, pullup bar dip stations are a boon for your overall health.
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References:
- https://www.researchgate.net/publication/308111270_RELIABILITY_OF_PULL_UP_DIP_MAXIMAL_STRENGTH_TESTS
- https://www.pullup-dip.com/blogs/training-camp/options-for-dip-bars