- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBands
- Force TypePush (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
Band Assisted Dip Overview
The band assisted dip is a way for lifters who cannot perform bodyweight dips to progress to the point where they are able to do so.
A variation of the tricep dip, the band assisted dip is used by those seeking to strengthen and build the muscles of the triceps, chest, and shoulders.
Band Assisted Dip Instructions
- Attach a band to each of the handles on the dip station.
- Step up onto the dip station (if possible) and place both knees in the center of the band while positioning your hands on the handles with a neutral grip.
- Initiate the dip by unlocking the elbows and slowly lowering the body until the forearms are almost parallel with the floor.
- Control the descent to parallel and then drive back to the starting position by pushing through the palms.
- Repeat for the desired number of repetitions.
Band Assisted Dip Tips
Technically there are two ways to perform dips - neither is wrong, just different movement with different purposes:
- Staying upright and keeping the elbows in close to increase tricep recruitment.
- Leaning forward with elbows wider to increase chest recruitment.
- If possible, keep the legs straight down while bracing the glutes and abs to limit excessive spinal movement.
- If no dip station with steps is available, position a box underneath the handles to boost yourself up to the bars.
- If no box is available, then jump into position.
- Don’t allow the head to jut forward during the descent.
- Ensure the elbows stay just short of lockout to keep tension on the triceps.
- Experiment with a false grip by wrapping the thumb over the bar as this may be more comfortable for some.