Description:
The band assisted dip uses a resistance band looped across the parallel bars to support part of your bodyweight, reducing the load so you can perform full range dips with good form. It is a useful regression for building toward strict bodyweight dips.
Benefits:
- Reduces load to build dipping strength.
- Allows a full range of motion for beginners.
- Grooves proper dip technique.
- Trains the chest, triceps, and shoulders.
- Scales by changing band thickness.
Profile:
| Equipment: | Parallel Bars with Resistance Band |
| Type: | Bodyweight Assisted |
| Resistance Type: | Elastic Band (Assistance) |
| Level: | Beginner |
Muscles:
Primary Muscles
- Pectoralis Major (Sternal / Lower Chest)
- Triceps Brachii
Secondary Muscles
- Anterior Deltoid
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Loop a resistance band across the parallel bars and place your knees or feet in the band.
- Mount the bars with your arms straight and lean your torso slightly forward.
- Lower under control until your shoulders are just below your elbows.
- Press back up, letting the band assist you through the hardest part.
- Keep your shoulders down and back throughout.
- Repeat for the desired reps, reducing the assistance as you get stronger.
Common Mistakes:
- Not lowering far enough to work the chest fully.
- Shrugging the shoulders up toward the ears.
- Flaring the elbows out aggressively.
- Swinging or kipping the body for momentum.
- Going so deep that the shoulders feel strained.
Variations:
- Weighted Dip
- Bench Dip
- Chest Dip
- Triceps Dip
Safety Tips:
- Keep the shoulders down and back, away from the ears.
- Lower only as far as your shoulders comfortably allow.
- Build up strict bodyweight dips before adding load.
- Stop if you feel pain in the front of the shoulder.
Additional Information:
Dips train the lower chest and triceps through a long range of motion. A forward torso lean biases the chest, while a more upright torso shifts the work toward the triceps.
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