Static pieces of outdoor gym equipment can often be viewed as unengaging or even possibly a bit daunting, but often they are some of the most versatile pieces in the range. The Push Up and Dip Station is one of the most popular and cost-effective pieces in our Strength range, allowing 2 users to complete a calisthenics workout at any one time.
13th February 2018
The Push Up and Dip Station can provide a full body workout (using only the user’s bodyweight) from one simple piece!
Arms - Tricep dips – with one hand on each side of the PUDS top bar, slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Once you reach the bottom of the movement, press down into the bars to straighten your elbows, returning to the starting position. This completes one rep.
Legs – Squats, single leg and calf raise
Back – Inverted row - Position yourself hanging underneath the PUDS. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position. Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement. Pause at the top of the motion and return yourself to the start position. This completes one rep.
Chest – Press ups (incline and decline)
Core – knee raise/leg raise – Position yourself with your back against the centre post of the PUDS arms at your side with a 90-degree bend at your elbow and forearms resting on the bar. From there brace your core and raise both legs simultaneously to a 90-degree angle. Pause at the top of the motion and return yourself to the start position. This completes one rep.
Exercises can be adjusted to your level of fitness by the amount of sets and reps you complete. So why not include this massively versatile piece in your outdoor gym! Find out more about this product
See the Push Up & Dip in Action
Back to all blog posts