Band Assisted Dip
Description
The band-assisted dip loops a resistance band over parallel dip bars and under your knees to assist your dip by reducing your effective bodyweight. The thicker the band, the more assistance. It is the best regression for developing the strength to do unassisted dips.
Equipment Required
Band Assisted Dip Instructions
- Loop a thick resistance band over one dip bar handle. Pull the other end to the opposite bar to create a loop between them.
- Grip the bars and place one or both knees in the band loop below you.
- Start with arms locked out, body supported above the bars.
- Lower your body by bending at the elbows until your upper arms are at least parallel to the floor.
- The band assists you by pushing upward.
- Press back up to lockout by extending your elbows.
- Use progressively thinner bands as you get stronger.
- Goal: work toward unassisted dips.
Band Assisted Dip Form & Visual
Band Assisted Dip Benefits
- Best dip regression for strength development
- Adjustable assistance with band thickness
- Allows proper dip form while building strength
- Builds chest, tricep, and shoulder strength
- Natural movement path unlike machine-assisted
- Inexpensive equipment
Band Assisted Dip Muscles Worked
- Pectoralis major (lower fibers)
- Triceps brachii
- Anterior deltoid
- Serratus anterior
- Core (stabilizer)
Band Assisted Dip Variations & Alternatives
- Parallel Bar Dip (unassisted)
- Bench Dip
- Machine-Assisted Dip
- Diamond Push-Up
- Ring Dip (advanced)
