“GUIDE TO BODYWEIGHT STRENGTH TRAINING 2.0 - 1 rep max based bodyweight strength training” is available now at Amazon, Google Play and Kobo. Get it! Amazon Google Play Kobo What's new: • Updated training tool with some visual upgrades • New alternative exercises you can use for progression and some exercises were removed • Three approaches to get your first pullup • Ring training is included in the training tool for dips and push-ups for those who like to train with rings. Also progression to full ring dip with rings only if you don’t have parallel bars available. • Improved exercise and video library • More content. More detailed chapter on dieting for fat loss, muscle gain and maintaining. • About 50% more content compared to the previous version. • Updated units to support both lbs/kg and cm/inch units in the book. So you don’t have to convert numbers on your own based on your preferred unit of measurement. You will get the following tools: • Training tool which you can us
Since dips are a great and fun exercise for chest and triceps I made a list that collects places where you can perform dips at home. When looking for a place to do your dips you should look for the following requirements.
- Height of the dip platform should be from 70cm to 90cm (28” to 35”) in order to do dips with bent knees depending on your height.
- Surface has to be stable. You don't want the dip stand to fall over or slide sideways.
In order to be able to perform dips without the need to tuck your body excessively, a suitable height of the dip platform should be at least 80 cm depending on your height. This is the distance measured from your knees to about 10cm (4 inches) below your chest line. For a 170cm person this distance is about 70cm and for 190cm this measure is about 90cm. This way you are able to perform dips with proper range of motion with legs slightly bent. If you can find a higher platform you are in luck since you don’t have to bend your legs that much. Also when doing weighted dips it's good to have a higher platform in order to make room for the weights hanging from the dip belt.
When looking for places to do dips at home let's take a look at standard heights of household objects.
- Chair backrest 93cm (36”)
- Kitchen counter 90cm (36”)
- Dining Table 76cm (30”)
- Bar stool 76cm (30”)
- Chair seat with push-up handles 55cm (22”)
- Chair seat 45cm (18”)
As you can see chair backrest and kitchen counters are your best options. If you are not that tall you can use bar stools and tables. Chair seat is too low for almost anyone even if it's elevated with pushup handles. You would have to use excessive forward lean and tucking your legs in order to make it work. But you can use the lower platforms to perform the leg assisted chest dip.
Chair backrest is my go to dip station at home. I use some free weights to make the chairs more stable and place them on a carpet so that they won't slide on the floor. My second option would be the kitchen counter combined with the dining table. Since these are not usually matching height I would use something to elevate the lower side. For example a push-up handle or heavy books will work to even out the difference. Just make sure that the object you are using does not slide on the table.
If you are not a beginner you can do dips with rings or suspension trainers. You just need something to attach them such as a pullup bar or stairs. For strength training purposes I prefer doing dips on a solid platform. Doing dips with rings is harder due to the added balance required and are harder to load with heavy weight.
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| This Dip station has served well! |
Places to do dips
Chair Dips - Using the backrest (Standard dip)
This requires two stable chairs and preferably the use of additional weight to keep the chairs in place. Placing the chairs on top of a carpet would be preferred since you don’t want the chairs to fall over or slide on the floor. Using the backrest as dip handles will allow a good range of motion for most lifters since standard backrest height is somewhere around 93cm (36”).
https://www.youtube.com/watch?v=Ol6IXTWZX5E
Chair Dips - Using the seat (Tucked dip or leg assisted dip)
This can be done without additional weight placed on the chair seats but this requires you to be able to tuck your body. So this is not suitable for beginners.
https://www.youtube.com/watch?v=fxjacLdnT2M
But if you are a beginner you can do the leg assisted dip with feet in front of you. Set yourself on the floor between two chair seats with bent legs. Perform dips like you would do them in a dip station with hands on the side and slightly in front of your body. Lean slightly forward to get more chest activation or this will turn into a tricep exercise.
https://www.youtube.com/watch?v=PNTB_BeqiMs
Chair Dips - Using the seat and push-up handles (Tucked dip or leg assisted dips)
This will give you some extra range of motion compared to the previous one.If you are looking for a place to do partial dips this will work. The use of handles makes tucked dips a bit easier since there is more space. You can use other objects but make sure that they don't slide on the surface.
Dining table and a countertop (Standard dip)
If you have a countertop and a dining table at your kitchen you can do dips there. You need to level out the height difference with some solid object such as push-up handle, book or yoga brick. Make sure that the object you are using does not slide on the table surface.
https://www.youtube.com/watch?v=WRlP-qgQYEo
Bar stool dips (Tucked dip)
If you have bar stools at home you can use them as a dip station. I would say that most of the apartments don’t have bar stools available.Standard height of the bar stools is on the low end but will work for most if you tuck your body slightly.
https://www.youtube.com/watch?v=isikOOF0W3k&t=60s
Counter dip or any cornerded surface such as railings (Standard dip)
Use the corner on a kitchen counter to do these. Not all kitchens have this. Look for any surface that is high enough and has an angle around 90 degrees. Cornered railings work great for this.
https://www.youtube.com/watch?v=n327o2Hs-HY
Table or ledge dip (straight bar dip)
You can do straight bar dips on the short end of a dining table or any railing or counter. Make sure the table does not tip over. That's why I recommend you do the dips on the short end of the table since usually this is more stable than the sides. If you use a railing or a table you can fit your legs in front of your body making it easier to balance and get a better range of motion.These are difficult for most beginners so I would try to work on straight bar dips when you can perform 10reps with the standard dip.
https://www.youtube.com/watch?v=isikOOF0W3k&t=90s
Creative and not usual household items
Ring and suspension trainer dips (Standard dip)
These are not beginner friendly so I recommend you start doing dips on a stable surface first and when you are able to perform at least 10 solid reps you can start to progress with the rings. Good thing about ring dips is that you can set the height properly so you don’t go any lower than needed in the bottom half of the rep. So they are relatively safe if you adjust the height properly.
https://www.youtube.com/watch?v=EznLCDBAPIU
Dip stands - Commercial products
When buying commercial dip stands make sure that they are high enough as mentioned in the beginning (70cm to 90cm) (28” to 35”) in order to do dips with bent knees. I would prefer two separate stands so you can adjust the grip width and that they can be stored more easily. Fixed dip stands don’t serve everyone well since the grip width is not adjustable.
https://www.youtube.com/watch?v=SXieI1fwmq0
Walkers
Standard medical walker works if it has the weight capability. But usually these are too narrow for proper chest dips.
https://www.youtube.com/watch?v=EGMRGB4Dy80
Adjustable trestle and saw horse stands
These are great but they are not usually cheaper than real dip stands. Make sure they are rated for heavy use. Don’t use light weight stands or they will fall over rating above 100kg would be required. Some of these have adjustable height which make them perfect for weighted dips.
Now I have showed you some great ways to do dips at home. Now go and do a few reps!
Interested in Bodyweight Strength Training?
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I did my best to gather all the information between these covers so that you can make the best progress possible. It is a textbook with some math. But you can skip the math part and read the best parts. I don't mind!
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