Pull Ups, Push Ups, Dips · Home Office Workout

The ultimate gym indoors & outdoors

Build strength with just your bodyweight – in your living room, in the garden or at the city park.
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Shop the gear → Start with the Big 3

German premium quality from pullup-dip.de – trusted across Germany, Austria & Switzerland.

The core of every calisthenics training plan at home

The Big 3 – three moves, full-body strength

Pull-ups, dips and push-ups train your back, chest, shoulders, arms and core in one simple system. Perfect as a Home Office Workout between meetings.

Exercise 1

Pull-ups: the king of back exercises

The pull-up hits your lats, upper back, biceps and grip in a single movement. It is the most efficient upper-body pulling exercise you can do without a machine – and the best test of relative strength.

✓Start from a dead hang with shoulders pulled down, not shrugged.
✓Pull elbows to your ribs until your chin clears the bar.
✓Lower for 3 seconds – slow negatives build strength fastest.

Why a combined indoor & outdoor pull-up bar changes everything

One sturdy pull-up bar for the doorway at home and the garden or park on weekends means you never skip a session.

See the pull-up bar →
Video: Pull-up technique for beginners
Exercise 2

Dips: how to do dips correctly

Dips are the squat of the upper body: chest, triceps and front delts work together under serious load. Done right, they build pressing power that push-ups alone rarely reach.

✓Keep your chest proud and lean slightly forward to load the chest.
✓Lower to about 90° at the elbow – deeper only if your shoulders feel fine.
✓Elbows close for triceps, slightly wider for chest.

Dip station or park bench? A stable setup matters

Wobbly bars kill confidence. A rock-solid pull-up & dip station lets you focus on form – in the garage, the garden or your local Stadtpark.

See the combo bar →
Video: Dips step by step
Exercise 3

Push-ups: protect your wrists, keep progressing

Push-ups train chest, shoulders, triceps and core, and scale from beginner to one-arm. The catch: pressing on the floor bends your wrist to 90°, which is where many people struggle.

✓Body in one line from head to heels – squeeze glutes and abs.
✓Elbows at ~45° to your torso, not flared out.
✓Keep your wrists neutral with handles or parallettes.

Why ball-bearing wooden parallettes save your wrists

Gripping a handle keeps your wrist straight and adds range of motion. Smooth ball-bearing rotation lets your hands follow their natural path.

See the parallettes →
Video: Push-ups that are kind to your wrists
Video tutorials

Keep learning: playlists & tutorials

Hand-picked video series to take you from first rep to advanced progressions.

Equipment

Ready for the next level? Your exclusive deal

Everything you need for a home gym that also works outside – from a pull-up bar for indoors and outdoors to parallettes and resistance bands.

10% off at pullup-dip.de

Enter the code at checkout – valid for your whole order.

LOOPS10
Combined indoor and outdoor pull-up bar for doorway, garden and park Best seller

Outdoor & Indoor Pull-Up Bar (Combo Set)

  • ✓Use it indoors at home and outdoors in the garden
  • ✓Stable steel build, made for pull-ups and dips
  • ✓Fast set-up, multiple grip positions
View Pull-up Bar →
Premium wooden parallettes with ball-bearing push-up handles Wrist-friendly

Premium Wooden Parallettes / Push-Up Handles

  • ✓Neutral wrist position, less strain on your joints
  • ✓Ball-bearing rotation for natural hand movement
  • ✓Solid wood, compact for the home office
View Push-up Bars →
Set of pull-up resistance bands in different strengths Beginner favourite

Pull-Up Band Set (Resistance Bands)

  • ✓Several resistance levels – progress step by step
  • ✓Assists pull-ups, dips and mobility work
  • ✓Light enough for travel and park sessions
View Band Set →

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