Dip station: pick the right type and use it safely
We research products from makers' specs and health sources; we do not run hands-on tests. Links to Amazon may earn us a commission at no cost to you. How this works.
- Pull up and dip station (power tower). Best for: People who want dips, pull-ups and knee raises from one frame. See options on Amazon
- Freestanding parallel dip bars. Best for: Dips, knee raises and L-sits in a smaller space. See options on Amazon
- Wall-mounted dip bars. Best for: Small rooms with a solid wall. See options on Amazon
- Dip attachment for a power rack. Best for: Lifters who already own a rack. See options on Amazon
Types of dip station
| Type | What it does | Fits | Trade-off |
|---|---|---|---|
| Power tower (pull up and dip station) | Dip handles plus a pull-up bar, often push-up handles too | One piece for most bodyweight upper body work | Tall and needs ceiling room |
| Freestanding dip bars | A pair of parallel bars on a wide base | Dips, knee raises, L-sits | No pull-up bar |
| Wall-mounted dip bars | Handles bolted to a wall | Small rooms with a solid wall | Needs secure fixing into the wall structure |
| Rack dip attachment | Handles that slot into a power rack | People who already own a rack | Only fits matching racks |
If you already have a rack, see the power rack guide. For a pull-up bar on its own, see the wall mounted pull up bar guide.
What to check before you buy
- Maximum user weight. Add your body weight and any weight you might wear. The Marcy TC-5580 power tower, for example, lists a 250 lb maximum.
- Height and ceiling. The same tower is 87 inches tall, with a footprint of 41.5 by 40 inches. For pull-ups you also need head room above the bar.
- Home or commercial use. Marcy states that this tower is not intended for commercial use, which is common for home models.
- Stable base. A wider base and rubber feet help the frame stay put. The station should not rock when you push down on one handle.
- Handle shape and padding. Look for handles you can grip fully and padded back and arm rests if you plan to do knee raises.
- Assembly. Most stations ship flat. Follow the manual and retighten bolts after the first few sessions.
Dips and your shoulders: what the evidence says
Dips are a demanding upper body exercise. A 2022 study in the International Journal of Environmental Research and Public Health found the bar dip activated the triceps and chest muscles strongly. The authors also note that coaches worry about the front of the shoulder at the bottom of the dip, when the shoulder is stretched back under load, though they say evidence on this injury risk is limited.
In that study of 15 healthy men, fatigue did not change peak joint angles, but four people failed their last rep and two went past their usual range of motion. The authors suggest using a spotter, lowering the height of the dip bar, and thinking about how often dips are taken to exhaustion, partly because of the risk of falls.
Practical points that follow from this:
- Lower under control and stop at a depth you can press out of cleanly.
- End the set before your form breaks down.
- Set the handles low enough that you can step down safely.
Dip station exercises for a simple workout
The Physical Activity Guidelines advise muscle-strengthening activity at least 2 days each week. A dip station can cover much of an upper body and core session:
- Bench or feet-assisted dips. Keep your feet on the floor or a box to take some weight off while you build strength.
- Band-assisted dips. A band looped across the handles supports part of your weight. See the pull up assist bands guide.
- Bar dips. Full bodyweight dips once assisted versions feel easy.
- Knee raises. Hold yourself on your forearms or straight arms and lift your knees.
- Inverted rows. On a low station, lie under the bars and pull your chest up.
- Pull-ups and push-ups on a power tower.
What to look for when you buy
Pull up and dip station (power tower)
Best for: People who want dips, pull-ups and knee raises from one frame
A power tower combines dip handles with a pull-up bar and often push-up handles. The Marcy TC-5580, for example, has a triceps dip station, a multi-grip pull-up bar and a base bar for push-ups, with a 250 lb maximum user weight.
Watch out: Tall frames need ceiling room and can feel less steady when you kip or swing. Check the user weight limit against your weight plus any added load.
See options on AmazonFreestanding parallel dip bars
Best for: Dips, knee raises and L-sits in a smaller space
Two parallel bars on a wide base give a stable frame for dips without the height of a tower, and they can sit lower for safer stepping off.
Watch out: No pull-up bar, and light units can slide on smooth floors. Check the weight limit.
See options on AmazonWall-mounted dip bars
Best for: Small rooms with a solid wall
Wall bars take almost no floor space and fold out of the way on many models.
Watch out: Only as secure as the wall fixing. Follow the maker's instructions for mounting into studs or masonry.
See options on AmazonDip attachment for a power rack
Best for: Lifters who already own a rack
An attachment adds dips to a frame you already have, without another piece of equipment on the floor.
Watch out: Must match your rack's upright size and hole spacing.
See options on AmazonQuestions people ask
- Is a pull up and dip station worth it?
- It suits people who want pull-ups, dips and knee raises in one place. If you only want dips or have a low ceiling, freestanding dip bars take less room.
- What muscles do dips work?
- A 2022 study found the bar dip strongly activates the triceps and chest. Muscles around the shoulder blade and back, such as the serratus anterior, lower trapezius and latissimus dorsi, work as stabilizers.
- Are dips bad for your shoulders?
- Coaches worry about the front of the shoulder at the bottom of the dip, but researchers say evidence on injury risk is limited. Lower under control, avoid going to failure, and stop if you feel shoulder pain.
- How do I start if I cannot do a full dip?
- Start with feet-assisted or band-assisted dips and build up. Keep the handles low so you can step off safely.
- How tall does a dip station need to be?
- Dip handles only need to let your feet clear the floor at the bottom. A power tower is taller because of its pull-up bar; one example is 87 inches tall.
Sources
- Marcy Power Tower Multi-Functional Home Gym Dip Station TC-5580 (marcypro.com), Marcy (maker)
- Fatigue Increases Muscle Activations but Does Not Change Maximal Joint Angles during the Bar Dip (mdpi.com), International Journal of Environmental Research and Public Health (MDPI), 2022
- Top 10 Things to Know About the Second Edition of the Physical Activity Guidelines for Americans (odphp.health.gov), U.S. Department of Health and Human Services (ODPHP)