2 minutes reading time
Band: Assisted Dip
Beginner
Equipment
Triceps
Triceps
Chest
Chest
Shoulders
Shoulders
Equipment
Bands
Bands
Exercise Type
Strength
Mechanics
Compound
Force Type
Push (Bilateral)
The band assisted dip is an excellent progression tool for those working toward bodyweight dips. It targets the triceps, chest, and shoulders, offering support via resistance bands to help build strength and improve dip technique.
Key Benefits:
- Builds foundational strength in the triceps, chest, and shoulders
- Assists beginners in mastering dip mechanics
- Reduces load while maintaining full range of motion
- Great for hypertrophy and muscular endurance
- Versatile for both tricep- and chest-focused variations
- Attach a resistance band securely across both handles of a dip station.
- Step onto the platform or a nearby box and place both knees in the center of the band.
- Grasp the handles with a neutral grip and lock your arms out at the top.
- Begin the dip by bending at the elbows and slowly lowering your body.
- Descend until your forearms are nearly parallel to the floor.
- Press through your palms to push yourself back to the starting position.
- Repeat for the desired number of repetitions.
- 🔁 Choose your style:
– Upright torso, elbows in = more triceps
– Forward lean, elbows flared = more chest - 🧍♂️ Keep your core tight and glutes engaged to prevent swaying.
- 🪜 Use a box or step if your dip station doesn’t have one for easier mounting.
- 🖐️ Try a false grip (thumbs over bar) if standard grip feels uncomfortable.
- 🧠 Don’t let your head jut forward—keep it neutral.
- 💪 Stop just short of locking the elbows to maintain triceps tension.
- ⚠️ Control both the descent and ascent—don’t bounce at the bottom.
💪 Band assisted dips are the perfect bridge toward unassisted dips. Focus on technique and strength will follow. Own your movement, rep by rep! 🔥
Gym Mates
Explore by Muscle
