Band Assisted Dip
Dips made easier! The band assists you in building strength for this challenging upper body exercise.
The Band Assisted Dip is a compound exercise that mainly works the chest, triceps and shoulders, with help from the back. You'll need: dip bars or resistance bands.
Required Equipment
Band Assisted Dip Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii); Front Shoulder (anterior deltoid)
Secondary
Lats (latissimus dorsi)
Band Assisted Dip Variations and Alternatives
How to do the Band Assisted Dip
Loop a resistance band securely around the dip bars.
Step onto the assistance platform (if available) and put your knees onto the band, balancing your weight evenly.
Grip the bars with your hands and push up to straighten your arms, lifting your body until your arms are fully extended. This is your starting position.
Slowly lower your body by bending your elbows until they make about a 90-degree angle. Keep your elbows close to your body and your head neutral.
Push down into the bars, extending your elbows to return to the starting position. The band will help you lift your body back up.
Perform the desired number of reps, keeping the movements controlled and smooth.
Carefully step off the platform and release the band when you have completed your set.
Remember to start with a light resistance band and progress to a heavier band or decrease assistance as you build strength in order to maintain proper form and get the most benefit from the exercise. Always warm up before strength training and consult a fitness professional if you're new to exercise or have any concerns about your health and physical fitness.
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Band Assisted Dip FAQs
What muscles does the Band Assisted Dip work?
The Band Assisted Dip mainly works the chest, triceps and shoulders, with help from the back. The main muscles are the pectoralis major, triceps brachii and anterior deltoid.
What equipment do you need for the Band Assisted Dip?
Dip bars or resistance bands.
Is the Band Assisted Dip a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Band Assisted Dip go on?
It belongs on push day in a push/pull/legs routine.
What are some Band Assisted Dip variations and alternatives?
Similar exercises include the Machine Assisted Dips, Band Assisted Chin-Up, Loop-Band Wide-Grip Pull-Up and Band Push-Up.
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