Abdominal Dip Chin Station
Abdominal dip and chin station
This is a fantastic piece of equipment for a whole upper body work out, without the use of any free weights. Tricep dips are bar none the best way to maximize your triceps; pull ups or chin ups are great for the biceps chest and shoulders, and the abdominal leg pull ups will work your entire abdominal region and lower back. This is a true whole upper body torso exercise solution
Which muscle groups are worked with Dip Chin Station?
The whole upper body can be very well exercised using this piece of equipment. Deltoids, biceps, triceps, pectoral muscles, forearms, upper and lower back, abdominals and obliques are all well worked using just three of the possible many exercises on this versatile piece of gym equipment
Appearance and dimensions of the abdominal dip and chin station
The abdominal dip and chin station consists of a high over head bar for performing pull ups or chin ups, a padded back support with two arm rest with hand grips for performing abdominal pull ups, and differing grips on these same arm rests for completing tricep dips.
The dimensions of this piece of gym equipment are 90 cm x 120 cm x 230 cm. This piece requires a high ceilinged room, but is not an overly large piece of equipment, and should fit well in most home gyms, or professional gym environments. The abdominal dip and chin station is constructed of heavy gauge steel
How to use the abdominal dip and chin station
There are four primary exercises performed on this versatile piece of gym equipment. The tricep dip, the abdominal leg pull up, the pull up and the chin up.
The tricep dip should be performed with your hands gripping the arm rests firmly. Raise yourself off the platform until your arms are fully extended. Cross your legs behind your back, and lean forward as you lower yourself down. Inhale as you lower your body, and continue to lower until your lower chest is parallel with your hands. Exhale as you push yourself up again, and continue until your arms are fully straight again. Do not lock your elbows for a resting period at the top, as this reduces the effectiveness of the exercise.
The pull up is performed by grasping the over head bar with your hands facing out away from your body. Pull yourself up until your head is above the level of the bar, keeping the bar in front of your head. Inhale as you lower yourself smoothly down, and repeat the exercise for as many repetitions as possible. Avoid excessive swinging or movement as you perform the pull up, as this takes the strain off of the shoulders and back. This is a great whole back exercise, and is great for developing a deep and broad muscled back
The chin up is similar to the pull up, but the hands are turned so that the palms are facing your body as you grasp the bar. The chin up is a great exercise for the shoulders, chest and biceps, but is particularly for developing your lats and upper back. In this exercise, you pull yourself up until your head is above the level of the bar. Inhale as you lower yourself smoothly down and repeat the exercise for as many repetitions as possible. It can be tempting to perform this exercise using primarily your biceps for lift, but you should concentrate on using the muscles of your back for lifting. You can do so by making a conscious effort to begin each lift up with your shoulder muscles
The chin up should be done from a dead hanging position, as excess swinging movement will reduce the effectiveness of the exercise.
The leg pull up or leg crunch is a great way to develop the abdominal muscles. Rest your arms on the arm platforms, and grasp the handles. Your lower back will be against the padding at the back. Exhale as you smoothly bring your knees up until they are parallel with your chest. Give your abs a concerted squeeze as you pause for a two count at the top, and exhale as you slowly lower your legs back down again. Avoid any swinging or bouncing, as this will remove the focus from the abdominal muscles.
Incorrect form can cause injury
Some of the exercises done on this piece of equipment are quite strenuous. You should ensure that you have stretched and warmed up sufficiently prior to beginning these exercises.
The shoulder is most at risk from incorrect form on this machine. When doing a pull up, you should always ensure that your head stay in front of the bar as you lift up. Lifting your head past the bar with the bar behind your head puts an unnatural strain on your shoulder muscles.
The tricep dip can also strain the shoulder. Dipping too low puts a great deal of unnatural strain on the shoulders, and you should avoid dipping past the level of the lower chest to reduce the chances of injury.
Variations on these exercises.
These exercises are quite intense, but all of them can be made even more challenging with the addition of free weights. Wearing a weighted belt or vest while performing a tricep dip, pull up or chin up will greatly increased the difficulty.
Pull ups and chin ups can also be performed one handed.
Why you should consider getting the dip chin station
The abdominal dip and chin station is a very versatile piece of equipment that will give you a whole upper body work out, without the need for a single weight added. The exercises performed on this station are very powerful exercises, and using this station alone could be enough to develop a powerful muscled torso and upper chest and back
This piece is not overly large, and is a very good value piece of gym equipment. The low price does not truly indicate the levels of its usefulness.
Any serious weight trainer will love the addition of an abdominal dip and chin station.