Are Dip Bars for Home Gym Worthy?

Dips are one of the most effective bodyweight exercises you can do to build upper body strength. They target your chest, shoulders, and triceps in particular. But to perform dips properly and safely, you need something stable to hold onto. This is where dip bars come in handy.

So should you invest in a set of dip bars for home gym? Let’s take a closer look at the pros and cons to find out if they are really worth it.

What Are Dip Bars?

Dip bars are a piece of workout equipment that allows you to perform dips safely and effectively. They consist of two parallel bars set at an optimal width for you to grip while suspended in the air.

The bars are mounted on a frame that keeps them steady and stable as you lift yourself up and lower down. Most dip stations have multiple height adjustments so you can find the right fit for your body size.

Dip bars take the stress off your wrists and elbows by putting your body weight onto your shoulders and chest. This makes them more joint-friendly compared to bench dips where your hands have to support all of your weight.

Benefits of Owning Dip Bars

Here are some of the biggest advantages of having your own set of dip bars for home:

Perform Dips Anywhere, Anytime

With dip bars set up in your home gym, you can knock out sets of dips whenever you want. No need to wait around for the dip station at the gym. No excuses for skipping them because the equipment isn’t available.

Having dip bars on hand makes it easy to superset dips with other upper-body exercises like pushups and pullups. This saves you time and amplifies your gains.

Better Form and Fuller Range of Motion

Free-standing dip bars encourage proper dip technique. They allow you to go deep with a full range of motion. This leads to greater muscle activation compared to the limited depth you get doing dips between two benches.

The neutral grip of dip bars puts less strain on your shoulders compared to the pronated grip of bench dips. Your wrists also stay in a more natural position.

Added Variety

Dip stations let you perform different dip variations beyond the standard vertical dip. You can do leaning forward dips to better target your chest or backward dips to hone in on your triceps even more.

A quality set of dip bars will have multiple grip positions. This provides added stimulus to your upper body muscles and prevents overuse.

More Weighted Dip Options

Once you build up sufficient strength, you can begin loading dips with a weight belt or dumbbell between your knees for greater resistance.

Freestanding dip bars often have weight plate holders for easily adding heavy resistance. Good luck trying to add 100 pounds to your dip while balancing on two benches!

Safer Dipping

With sturdy, fixed dip bars, you don’t have to worry about slippage, tipping or accidentally kicking the benches apart mid-set.

Rubber grip coverings provide reliable traction so your hands stay firmly locked in place. If you do fail on a rep, thick foam pads prevent painful crashes.

Extra exercises

Dip stations aren’t just built for dips. You can also use them for pullups, chin-ups, leg raises, and more. Some have additional attachments like pushup handles, ab wheels, and battle ropes. This transforms your dip stand into a multi-functional workout machine.

Drawbacks of Dip Bars

While owning your own set of dip bars has some clear advantages, there are also a few potential downsides to consider:

Require More Space

Dip stations take up a decent chunk of room, especially if you opt for a full cage-style tower. Make sure you have enough open floor space before committing. The last thing you want is an expensive piece of equipment that just gets in the way.

Fixed Hand Position

With freestanding dip bars, your grip width is limited to the fixed width of the bars. This may be too narrow or too wide for certain people. Bench dips allow more flexibility to find your ideal hand placement.

Can’t Go As Heavy

Most dip stands top out around 300 to 500 pounds of resistance. That might not provide enough of a loading challenge if you are an elite dipper looking to move some serious poundage. Bench dips with heavy chains, plates and dumbbells have no limit.

Less Stable Than A Power Rack

Although home dip bars are secure for regular training, they can still wobble under very heavy loads. A sturdy power cage offers the most rock-solid base for maximal loading on weighted dips.

Cost More Than Benches

A quality set of dip bars ranges from $100 on the low end to $500+ for the best commercial models with high-weight capacities and premium features. You can start bench dipping for free if you already have two benches.

Best Dip Bars for Home Gyms

If you’ve decided you want to add dip bars to your home training arsenal, let’s check out some of the top options on the market:

1. Rogue P-5V Dip Bar

Rogue Fitness consistently produces high-end gear built to last through extreme workouts. Their P-5V dip station is no exception. With a super sturdy 25″ x 49″ frame footprint and 350-pound weight capacity, you can load these bad boys up without worry.

The 34″ uprights allow for a generous range of motion. And at only 45 pounds fully assembled, you can easily move them around your space. The knurled grip handles provide traction even when heavily sweating. At around $230, these are the gold standard for garage gym dip bars.

2. XMark VKR Dip Machine

This is one of the best values you’ll find in a free-standing dip station. For just over $100, you get a durable 11-gauge steel frame, non-slip grips, 30″ uprights, and 275-pound capacity.

The VKR also uses a chain mechanism that’s smoother and quieter than most budget models. And the rubber stoppers prevent noise and floor damage. Overall, awesome bang for your buck!

3. Body-Solid Dip Bar Station

Body-Solid makes time-tested gym staples. Their GDIP59 dip stand brings commercial quality to home training. At nearly $500, it’s a premium investment that lasts for decades.

Some standout features include a huge 37″ height adjustment range, 400-pound weight capacity, and extra thick 3″ padding. This lets you find your perfect fit while safely maxing out your weighted dips.

One bonus is the multi-grip pullup bar across the top. This lets you perform wide, neutral, or hammer grip chins. It’s like getting a full pull-up tower combined with dip handles.

4. YES4ALL Wall Mounted Dip Station

If floor space is tight, you can save room with wall-mounted dip bars. This popular model from YES4All lets you securely bolt it to studs for rock-solid stability.

The adjustable 21″ arms extend out 18″ from the wall. So you only need about 2 feet of clearance to safely perform dips. And it supports up to 300 pounds of body weight or added plates.

Under $50 means you get great value for the convenience of a foldaway dip station. No need to sacrifice gains just because your home gym is small!

5. Ultimate Body Press Wall Mounted Dip Bar

For a few more bucks, this Ultimate Body Press model gives you a few more inches of width between the handles for a more comfortable fit.

It still mounts directly to wall studs for uncompromising sturdiness. But the arms extend out 24″ to allow ample clearance for moving through the dip motion.

The back of the unit is also pretty sleek for a piece of wall exercise equipment. So it looks nice while lying dormant next to your living room TV.

6. CAP Barbell FM-CB020F Adjustable Dip Station

Here is a great standard dip stand from CAP Barbell. The 30″ uprights allow you to raise or lower the bars to find your perfect positioning.

This model uses a unique “spring-clip” adjustment system. The clips automatically lock the bars at each height increment. This prevents annoying slippage during intense dipping sets.

It also utilizes wide triangular base supports for enhanced stability. And with a 300-pound weight rating, you have lots of room to stack on extra plates.

7. Weider Ultimate Body Works Dip Station

Weider makes some of the most affordable home gym machines. The Ultimate Body Works dip bar is no different. For well under $100, you get a very durable and reliable piece of equipment.

This model uses a unique pin and hole height adjustment method. Simply pop in the locking pin at your desired dip height for superior safety. Weights can be added to the built-in plate pegs.

With its sizeable 30″ uprights and grippy foam handles, you’re all set up for hardcore upper body gains at a bargain.

How to Choose the Best Dip Bars

Now that we’ve covered some top-rated options, here are key factors to consider when choosing your own dip station:

• Adjustability – Look for dip bars with uprights that extend at least 30 inches tall. This allows a greater range of motion for people of different heights. The adjustment mechanism should lock securely into place and not slip down during use.
• Stability – Opt for dip stands with a wide, reinforced base and thick steel tubing. Your bodyweight plus added plates will be loaded onto the bars so sturdiness is a must. Wall-mounted bars should be firmly bolted into studs.
• Grip Comfort – Cushioned or rubberized grips prevent hand pain and calluses during higher rep sets. Avoid rough, abrasive handles. Knurled grip textures provide extra traction with sweaty palms.
• Padding – Thick foam pads on the uprights protect your knees and prevent bruising if you accidentally hit the frame. Look for at least 2 to 3 inches of high-density padding.
• Weight Capacity – Make sure the dip bars are rated for at least 300 pounds if you want the option to add plates. Commercial-grade models often support over 400 pounds for maximal weighted dips.
• Extra Features – Some dip stations also include neutral grip pullup bars, ab rollers, pushup handles, and more. This allows you to use the equipment for multiple exercises in one space-saving unit.
• Budget – Dip stands range from as little as $50 for basic models to over $500 for heavy-duty commercial units. Set realistic expectations based on your budget constraints.
• Space Limitations – If floor space is limited, look into wall-mounted dip bars. Or opt for a foldable, compact design. Measure your area to ensure the station fits nicely.

Proper Dip Form

Once you have your new dip station dialed in, be sure you use proper form to get the most out of this fantastic exercise:

• Keep your torso upright throughout the movement. Don’t lean too far forward or back.
• Initiate the movement by pushing your shoulders downward rather than relying on momentum from your legs.
• Bend your elbows at a 45 to 90-degree angle as you lower down until your upper arms run parallel to the floor.
• Smoothly press yourself back up by driving through your chest, front shoulders, and triceps. Lock out your elbows at the top.
• Keep your wrists straight and elbows tucked in at your sides. Flaring elbows out puts strain on your joints.
• Control the eccentric and concentric. No jerky, rapid reps.
• If new to dips, use an assisted dip machine or bands to remove weight until you build sufficient strength.

Mastering proper dip form is crucial before piling on additional resistance. Poor technique with heavy weight is a recipe for shoulder, chest, or elbow pain.

Conclusion

Adding a set of dip bars for home allows you to strengthen your upper body safely and effectively with one of the best bodyweight movements – dips.

Freestanding dip stations encourage proper form, provide loading options, and bring workout variety. Models ranging from budget-friendly to commercial grade can fit any home training space and budget.

Frequently Asked Questions

1. Are dips bad for your shoulders?

Dips can be rough on your shoulder joints if not done with proper form. Flaring elbows out, leaning too far forward, and jamming into the bottom position will aggravate your shoulders over time. Keep your elbows tucked and use a full range of motion without any sharp changes in direction. This will keep shoulder stress to a minimum. Strengthening your rotator cuffs helps create balanced shoulder stability as well.

2. What muscles do dips work?

Dips primarily target your triceps, chest, and front deltoids. They secondarily engage your core, biceps and trapezius muscles as stabilizers. Leaning forward shifts the emphasis to the chest while leaning back isolates the triceps more. A vertical body position works for all the above muscle groups evenly.

3. Can you build a chest with dips?

Yes, dips can become a mass builder for your entire chest when programmed intelligently. Focus on feeling your pecs contract and stretch with each rep rather than just moving your elbows up and down. Incorporate difficult dip variations like single arm, weighted, and extreme lean-forward dips. Work in the 8-15 rep range with progressive overload to maximize hypertrophy.

4. What’s the difference between parallel dips and bench dips?

Parallel dips use free-standing bars so your body is completely suspended in the air. This allows for a larger range of motion and targets muscles through a fuller contraction. Bench dips limit your ROM since your legs and/or feet remain supported on the floor or another bench. Bench dips also force unnatural wrist and elbow angles.

5. How much weight can you add to dips?

Most average gym-goers can safely add about 25 to 50 pounds of resistance onto dips before form breakdown occurs. More advanced athletes can use over 100 pounds on belt or chain-loaded dips. On free-standing bars, the weight capacity will depend on the product specifications but 300 to 500 pounds is common. Pay attention to any shoulder pain and reduce load as needed.