Pull Up Dip Bar
Want to really feel the burn? The Pull Up Dip Bar Stand does not use weights, pulleys, or resistance bands, all of which require maintenance. Versatile and easy to set up, the it makes a great addition to your workout, rehabilitation, training, and physical therapy routine. Still, if you simply do not have the resources for a home gym machine, include dips and pull ups in your fitness plan. They are well worth the effort. If you have access to an assisted pull up machine then use it, slowly and incrementally reduce the assistance. Practice tap swings, and hanging from the bar.
Placed halfway up your 30 inch doorway, the Pull Up Dip bar allows dips for chest or tricep work. You can add weight with a weight vest for a huge chest and triceps. The stool supporting the legs in front of the body shifts the focus of the workout from the chest and shoulders more onto the tricep muscles. Weighted dips are done two different ways: for chest, lean forward to place more stress on the pecs; for tri’s, keep your body upright to minimize pec involvement and place most of the stress on your arms. By employing both weighted and bodyweight-only dips you’ll achieve low- and high-rep training in the same workout, while supersetting dips and push-ups will ensure a thorough pec pounding.
In addition, the bar uses leverage to install in your doorway, so you don’t need tools or fasteners for installation nor will you damage the doorframe. And to help you design an efficient routine, get out your notepad and jot down a 30 minute workout you will promise to do daily. When installed in the doorway, the device lets you perform pull-ups and chin-ups, with three grip positions–narrow, neutral, and wide–for working the inner and outer back.
The dips can be scaled down by propping your arms on a bench behind you with your legs extended out in front of you. Lower yourself, extending your arms downward until you’re as far down as you can go — or at least until your elbow is bent less than a 90-degree angle — and then push yourself back up. As fitness level increases, the legs can straighten or even be elevated with weights placed on the thighs. A person with a high fitness level can perform dips on a dip stand with parallel bars. Put your legs down, back in sit-up position. Raise your head and chest about 10 degrees.
You can do full dips from two parallel bars or dip bars, or you can do bench dips. Of course full dips are very challenging because you are lifting you entire body weight; whereas, bench dips only require you to lift a portion of your body weight. To do them, place your hands on the parallel bars, and lift yourself straight into the air. Lower yourself until your elbows are bent, then lift yourself, and you’ve completed one repetition. The first time I did a ring dip, I was amazed how difficult it was compared to doing dips on parallel bars.
Tags:30 Minute Workout, Bodyweight, Chin Ups, Doorframe, Fitness Plan, Grip Positions, Home Gym, Pecs, Pull Up Dip Bar, Pull Ups, Push Ups, Rehabilitation Training, Resistance Bands, Tricep Muscles, Weight Vest, Weighted Dips