Chin-up/Dips Station

A Chin up and Dips station as the name suggest is a combination of a chin up and dips station. It is a two-in-one equipment which is a very useful addition to your home gym. The chin-ups and dips are said to be two out of the big four’s exercises to do. The equipment can also be used for hanging leg raises, which is a great ab exercise.

The picture below shows a chin-up/dips station.

There are several types of chin up/dips station sold in the local market. Some will have the chin up bar and the dips station on the same side, some may have the two facing opposite side. It will be better to get one that have the chin up bar and dips on the same side, as the equipment can be put against the wall when using for either purpose. There is no need to shift the equipment out to do either the dips or chin up. The one with the chin up bar and dips station on opposite sides may also take up more space, which is less preferred for a home gym. Also, when choosing a chin up/ dips station, be sure to look out for those which are stable.

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Working out with the Essential Equipments

From the previous posts, we know that the essential equipments consist of the weight bench, a pair of dumbbells and a barbell with weights. So what are the work-outs that you can do with just these 3 equipments?

Singapore Home Gym will provide you with a list of exercises that you can perform using these 3 equipments.
The exercises will be split into body parts.

Shoulder:
Dumbbell Presses on the weight Bench
Barbell Military Presses on the weight Bench
Side Lateral raise with a pair of dumbbells
Standing Military Press with barbell
Shoulder Shrugs with dumbbells
Front Raises with a pair of Dumbbells
Bent over side raises with a pair of dumbbell

Chest:
Barbell bench press
Dumbbell bench press
Dumbbell flyers
Incline Bench Press
Decline Bench Press

Back:
Deadlifts with barbell
Bent-over rows with dumbbell
One arm rows with dumbbell

Legs:

Squats with barbell
Squats with dumbbells
Leg Extension with weight bench
Leg Curls with weight bench

Arms:
Barbell curls
Dumbbell Curls
Triceps Extension with dumbbell
Hammer curls with dumbbells
Triceps Skull Crush with barbell and weight bench

Abs:
Crunches on the weight bench
Sit-ups on weight bench

The above is a list of exercises that you can perform with just the essential equipments. Its a head-to-toe workout!!!! Less equipments does'nt mean less work-outs!!!