Build the Upper Body Strength to Climb Walls: 2 Parkour Wall Dip Exercises

Wall Mounted Dips Station

The wall mounted dip stations are designed to provide a convenient place where you can perform dips without having to climb over or around obstacles. They are placed at various locations along the walls of many gyms and climbing centers. These stations have been used since the early days of indoor climbing because they allow climbers to quickly and easily perform their favorite exercises while still being able to see what they’re doing.

There are two types of wall-mounted dip stations: stationary and moving. A stationary dip station is one that stays put, such as a bench with handles. An example would be the ones found in most gyms.

Moving dip stations move from location to location depending on how much weight is being lifted. For instance, if you want to do a set of pushups, you might need to get down on your hands and knees and then stand back up. If you’re lifting weights, the station could move around so that it’s positioned near a power rack or free hanging barbell.

Wall-Mounted Dips Station Locations

Dip Stations are usually located behind a door or window so that they don’t block view of other parts of the gym. The locations for dip stations rarely change from gym to gym, however, they may be hidden behind an entrance way. They should not be confused with pull-up bars as they are usually located further away from the main path and also have a different shape and color.

Getting Good Results From Your Wall Dips

It is very important to keep your wrists straight when you are doing wall dips as this will help to prevent injury and keep you training for longer. You want to make sure that you do not bend your wrists when you are lifting yourself up and also when you are lowering yourself down. If you start to feel discomfort or pain, stop the exercise right away.

When doing wall dips facing towards the wall, make sure to extend your arms all the way out in front of you so that they are straight. You can then bend your arms to lower yourself down and extend them straight again as you push yourself back up. If you are doing wall dips facing away from the wall, then make sure to bend your arms slightly so that your palms are facing towards you.

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This will put less strain on your elbows and also take some of the workload off of them.

When doing dips, it is best to go fairly low so that you feel a good stretch in your chest muscles. Never compromise your form just to go lower; this can cause injury and is pointless as far as building muscle memory goes.

Wall Dips: Precautions And Tips

You want to make sure that you have enough grip strength when doing wall dips otherwise you can put a lot of strain on your shoulders and elbows. There are a couple of ways to improve your grip strength so that you can do more dips without an issue. You can use grippier tape on the bars themselves or you can wear gloves while you do the exercise.

Make sure that you pick a pair of gloves that are designed for this purpose as regular workout gloves won’t give you the right kind of grip.

Depending on the grips you choose, you might find that the tape or gloves make your hands sweat quite a bit. This isn’t really a big deal but it can lead to your hands slipping in the beginning so take this into consideration before choosing what grips to use. Remember, always make sure you are doing the exercise correctly or you can cause injury to your shoulders and elbows.


Wall dips are a great exercise for building up your chest muscles as well as your shoulders and triceps. They work your arms quite a bit but they don’t put an excessive amount of strain on them so you can do them multiple times a week without worrying about tearing anything. Make sure that you have good form while doing this exercise and only go as low as you can while keeping good form.

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It’s important to make sure that your wrists are straight and not bending at all during the exercise. If you start to feel any pain in the front of your arms, you should stop immediately and try a different exercise. If you want to do these for cardio as well, try to space out your dips with lower intensity work in-between sets.

Remember to warm up before doing this exercise and try to stretch your shoulders, elbows, and chest after you are done to prevent injury. As always, if you feel any pain then stop immediately and don’t do anymore work for that day.

Sources & references used in this article:

Parkour and freerunning: Discover your possibilities by J Witfeld, IE Gerling, A Pach – 2011 –

Runner’s World The Runner’s Body: How the Latest Exercise Science Can Help You Run Stronger, Longer, and Faster by R Tucker, J Dugas, M Fitzgerald – 2009 –

Tracing the path of power through the fluidity of freedom: The art of parkour in challenging the relationship of architecture and the body and rethinking the discursive … by MD Lamb – 2011 –

The Ultimate Parkour & Freerunning Book: Discover your possibilities by IE Gerling, A Pach, J Witfeld – 2013 –

Full body exercise apparatus by CM Burkinshaw – US Patent 9,724,554, 2017 – Google Patents

The complete guide to bodyweight training by K Patel – 2014 –