Band Assisted Dip
Step by step
How to perform
- Position yourself on the dip bars, placing your knees or feet in the loop of the resistance band.
- Lower your body slowly, bending your elbows until they're at a 90-degree angle, while the band assists in supporting your weight.
- Once you've reached the bottom of the movement, push yourself back up to the starting position, extending your arms fully but without locking your elbows.
- Repeat this motion for the desired number of repetitions, always maintaining control and not letting the band snap you back up.
Overview
About this exercise
The Band Assisted Dip is a strength-building exercise that targets your triceps, chest, and shoulders, making it beneficial for anyone looking to enhance upper body strength. This exercise is ideal for beginners who are working on their dip form or those who are not yet able to perform unassisted dips. With the help of a resistance band, it allows individuals to perform the movement with proper form and gradually increase their strength, making it a great addition to any fitness routine.
Coaching cues
Form tips
Ensure that your hands are shoulder-width apart on the bars and your elbows are close to your body. Avoid flaring your elbows out as this can put unnecessary strain on your shoulders. Your body should be upright and your core engaged throughout the movement.
Avoid the temptation to use momentum or to rush through the exercise. The lowering phase should be slow and controlled, and the upward phase should be powerful but not jerky. This ensures that your muscles, not the band, are doing the work.
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