Description:
The Band Assisted Triceps Dips is an exercise for the triceps, the muscle on the back of the upper arm. Dips performed with an upright torso emphasize the triceps. Keep the body vertical to keep the focus on the triceps.
Benefits:
- Builds size and strength in the triceps.
- Improves pressing lockout strength.
- Develops the back of the upper arm.
- Supports bench press and overhead press.
Profile:
| Equipment: | Resistance Band |
| Type: | Strength Training (Compound) |
| Resistance Type: | Elastic Band |
| Level: | Beginner |
Muscles:
Primary Muscles
- Triceps Brachii
Secondary Muscles
- Pectoralis Major
- Anterior Deltoid
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Mount the dip station or bench with your arms straight and your torso upright.
- Lower under control by bending your elbows, keeping them close to your body.
- Descend until your elbows reach about 90 degrees.
- Press back up to a full lockout.
- Repeat for the desired reps.
Common Mistakes:
- Letting the elbows flare or drift out of position.
- Using momentum instead of the triceps.
- Cutting the range of motion short.
- Not locking out fully at the end.
Variations:
- Cable Rope Pushdown
- Dumbbell Overhead Triceps Extension
- Barbell Close Grip Bench Press
- Triceps Bench Dips
Safety Tips:
- Keep the elbows stable and move only at the elbow.
- Use a weight you can control through a full range.
- Warm up the elbows before heavy extension work.
- Stop if you feel elbow pain.
Additional Information:
Dips performed with an upright torso emphasize the triceps. Keep the body vertical to keep the focus on the triceps.
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