Dip station

A dip station gives you two sturdy, parallel handles, usually raised on a freestanding frame. You support yourself between them with your feet off the floor or lightly assisted, so using it can feel demanding at first. The open design gives your legs room to move, while firm grips and a stable base help you feel secure as you learn.

You use it mainly for controlled upper-body training, lowering and pressing your body between the bars to work your chest, shoulders and arms. You can also hold yourself upright, raise your knees, or practise supporting part of your body weight. Keeping your movements small and steady at first lets you build familiarity before trying a deeper lowering motion.

It suits you if you want a simple way to strengthen your upper body and middle using your own body weight. Full dips require a useful base of strength, but you can begin with your feet on the floor or an assistance band. A freestanding station needs dedicated floor space; parallel bars in a park offer an everyday alternative, though their height may be less adjustable.