Dips are a popular exercise that originated in gymnastics; with the movement you build strength and muscles in the upper body. Due to their effectiveness, dips are not only seen in the gym anymore - they are also part of every bodyweight workout. And also because you don't need more than a dip bar or a dip station for the exercise. But what are the differences between these two types of equipment? We'll tell you in the following; get to know the gadgets and decide on the perfect workout utensil!
Dip Bar vs. Dip Station: As you will learn in this post, the differences between the types of equipment are not only related to their construction.
Dip Bar vs. Dip Station - Dips for a Strong Upper Body
The exercise originally called bar support works the large pectoral muscle, triceps, cartilage muscle and the front part of the deltoid muscle. In addition to these so-called target muscles, the following muscles are involved in the movement (so-called supporting muscles).
Dips: muscles used
- Large pectoral muscle
- Cartilage muscle
- Deltoid muscle (anterior portion) - Long radial hand extensor
- Short radial hand extensor
- Ulnar hand extensor
- Common finger extensor
- Little finger extensor
Important: A lot of strength must be used to handle the body weight on the dip bar or dip station. For this reason, dips are primarily suited for advanced athletes.
Dip Bar vs. Dip Station – What is a Dip Bar?
A dip bar can be mounted on the wall to provide a comprehensive upper body workout. The mounting material necessary for the assembly is usually included in the scope of delivery of a corresponding product. So, all you have to do is attach the training equipment to the wall. And you can start with your workout!
Attention: When buying such a product, pay attention to the quality of the materials used.
In addition to the conventional dip bar for the wall, there is the mobile dip bar from Pullup & Dip. This can also be used as a pull-up bar and thus offers you not only a mobile workout, but also an unbeatable selection of exercises: You train dips and pull-ups as well as the abdominal muscles, the biceps and other muscle groups. And all this with a single device! Another advantage: The mobile training partner made of steel can be used indoors as well as in the home garden, in the park, etc. That's what you call flexible training!
Advantages and disadvantages
|Mounting on wall and tree||Not freestanding use, requires wall or tree|
|Extremely flexible and mobile|
|Can also be used for pull-ups|
|very stable|| |
Learn more about our dip bar now!
Dip Bar vs. Dip Station - What is a Dip Station?
A freestanding Dip Station or High Parallettes do not require mounting on a wall or tree, because as the name suggests, it can be freestanding in the room or in the garden. The construction must be able to withstand high loads and even some momentum, so it is made of particularly robust material (metal). Meanwhile, bars made of wood or another "soft" material are a guarantee for optimal grip as well as for high training comfort.
Dip Bar vs. Dip Station: The freestanding dip station does have one disadvantage - compared to the dip bar, it takes up significantly more space.
Advantages and disadvantages
|Freestanding use||Bulky and not mobile|
|Versatile exercises|| |
Dip bar vs. dip station - the possible exercises
As already mentioned, the types of equipment offer partly different training possibilities. In the following, we will explain which exercises can be performed on which piece of equipment.
Exercises for your workout on the dip bar
Dips are "the classic" on the dip bar. Grasp the bars in a neutral position and extend your arms almost all the way. Keep your elbows slightly bent. To train mainly the chest, place your chin on it and bend your legs backwards so that your upper body leans slightly forward.
Now lower your body down, with your elbows out to the sides. Once the angle between your upper and lower arms is 90 degrees, push back to the starting position.
To focus on the triceps, keep the torso upright during the exercise, with the legs straight down and the chin not resting on the chest, but looking straight ahead. During the execution keep the elbows as close to the body as possible; they do not point to the sides, but to the back.
Knee and leg raise
Knee and leg raise are two effective exercises to strengthen the abdominal muscles. To do this, go to the dip bar in the support position and let the legs hang straight down; the arms are not fully extended. Now either lift the stretched legs in front of the body (= leg lift) until they and the upper body are at a 90-degree angle to each other. Or pull your knees in so that your upper body and thighs form a 90-degree angle (= knee lift). Hold the position for a few moments and then return to the starting position to perform the next repetition.
The L-Sit is similar to the leg raise. However, unlike this one, it is not a dynamic exercise, but a static one. You go to the dip bar in the support and lift the legs so that they form an L together with the upper body. The legs are parallel to the floor. Stretch them all the way and hold the position as long as you can.
Dip Bar vs. Dip Station: By the way, the two "training partners" also differ in terms of their purchase price.
Exercises for your workout at the dip station
The above exercises can also be performed on the Dip Station. In addition, this training device offers you the following possibilities.
For the Front Dip, you go into a shoulder-width stance on a bar. The palms of your hands point downward. Bend your elbows and lower your body until your sternum is level with the bar. Now push yourself up until your arms are almost straight.
The planche is one of the hardest bodyweight exercises. Here the body is held completely horizontal. This requires not only immense strength in the shoulder girdle area, but also an optimal shift of the body's center of gravity. Unlike push-ups, the hands are not directly under the shoulders, but more towards the abdomen.
Rowing (also: Australian Pull-Ups) is a pulling exercise that often serves as a preparation for the pull-up. But the movement is also excellent for strengthening the back and shoulder muscles. To do this, lie under the dip station and grab a bar; the entire body is under tension and forms a straight line. Now pull your shoulder blades together and your chest towards the bar. Once your chest has "reached the top," lower yourself down in a controlled manner and continue to the next repetition.
Dip Bar vs. Dip Station: High Parallettes offer you an almost infinite choice of exercises. For example, you can also practice handstands and push-ups on the device.
Dip Bar vs. Dip Station – Concluding remarks
Now you know everything you need to know about dip bar vs dip station. Depending on the exercises you want to do and the space you have available, you can choose one of the "training partners".
By the way: You can also perform dips and other exercises on gymnastics rings. The movement remains the same. However, due to the instability of the rings, your muscles have to work together even more intensively in order to perform the movement correctly. This promotes your intra- and intermuscular coordination.
Dip bar vs. dip station: Whichever training device you choose - we wish you a lot of fun and success with your workouts!