Band Assisted Dips
EquipmentDips Bar, Resistance Band
TypeCompound
DifficultyBeginner
Primary:Triceps, Front Delts
Secondary:Chest
Tertiary:Core, Forearms
Stabilizer:Glutes
📋 How to Perform
- Attach a resistance band securely to the dip bars.
- Place your knees or feet in the band for support.
- Grip the bars firmly and lift your body until your arms are straight.
- Lower your body in a controlled manner until your elbows reach 90°.
- Press upward using your triceps, avoiding momentum.
- Keep your chest slightly forward for balance.
- Ensure the band provides enough assistance but still challenges you.
⚠️ Common Mistakes to Avoid
- Sinking well past 90 degrees at the elbow, which overstretches the front of the shoulder.
- Shrugging the shoulders toward the ears at the bottom, which loads the shoulder joint over the triceps.
- Bouncing out of the bottom off the band, which lets the band do the work and loses control.
