The Ultimate Body Press dipping bar allows many different exercises, but perhaps the most pivotal ones are chest dips and knee raises. Since these exercises are so integral to your dipping experience, we at UltimateBodyPress.com are here to offer step-by-step instructions to make sure that you know how to do them. So, grab your bar and read on.

First, stand between the bar so that its peaks are at your sides. Next, place one hand on each peak and lift your legs so that they’re parallel to the floor. At this point, you should be hanging in mid-air. Now, lower yourself by bending at the elbows, and once you’ve gone low enough, simply bring yourself back up by pushing down on the bar. Finally, with your knees still bent, swing your legs ninety degrees forward, then draw them back. Repeat this whole process for a truly invigorating workout.

That’s all there is to it. If you need a clearer explanation, you can always watch our video demonstrations for more information and tips on how to make the most of your dips.