How2Day: Alternatives to a Dip Station

Many commercial gyms and health clubs feature a dip station, an apparatus that allows exercisers to perform dips, an exercise that primarily works the triceps, chest and shoulders. Those who don't have a gym membership or access to a dip station still can gain the strength-training benefits of dips by altering their approach to the exercise or using different equipment.

Dips use bodyweight to actively stress the triceps muscles on the backs of the arms by working against gravity. You can do this exercise using two standard flat, free moving benches. Place the benches parallel to one another, flat on the floor. Space the benches about half your height apart (3 feet apart if you're 6 feet tall, for example) and sit on the edge of one of the benches, facing the other one. Stretch out and place your feet on the edge of the opposite bench and place your arms behind you, palms flat to the edge of the bench. Lower yourself as far as you can without touching the floor, then raise yourself back into the starting position.

Gymnastic training centers often feature parallel bars, which, as their name implies, are two long wooden bars that stand parallel to one another. Gymnasts use these bars to perform routines that involve flips, turns and dips to condition their upper bodies. If you have access to such a center, you can use the bars to perform basic dips. If you don't have access, smaller portable versions of the parallel bars can be made from PVC piping. Known as "parallettes," these miniature bars are less than a foot tall. While you won't be able to get a full vertical extension like you would with regular bars, dips still can be performed by sitting on the floor between the parallettes. Grasp each horizontal bar and press downward, thus raising your body and performing dips.

Reasonably priced versions of Olympic rings can be purchased from many exercise equipment retailers. Made from durable ABS plastic, these rings can be hung from nearly any overhead bar (such as a tree branch, mounted pull-up bar or children's swing set) and removed once done. Hang the rings at roughly shoulder height and use the lock mechanisms to hold the hanging straps in place. Jump up and grab the rings and perform dips as you would if you were using a dip station. Unlike a dip station, however, stabilizing muscles other than the triceps are activated during the movement due to the instability of the rings.

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