Band Dip

Overview

Target Muscle Groups:: Triceps, chest, shoulders.
Equipment:: Resistance bands, machine.
Difficulty:: Intermediate.

General Information

Band Dip is a compound exercise that primarily targets the triceps and also engages the chest and front shoulders. It is an intermediate-level movement performed on dip bars with a resistance band for assistance or to modulate difficulty.

This variation helps maintain form while building pressing strength through the mid-range without overloading the shoulders early. It is useful for learning consistent depth, improving lockout strength, and accumulating volume when full bodyweight dips are inconsistent.

Use in strength or hypertrophy phases, adjusting band thickness to hit clean reps. A controlled torso angle can bias triceps (more upright) or chest (slightly forward), but avoid excessive flare or sinking into the shoulders at the bottom.

Progress to unassisted dips or add load via a belt once technique is stable, or regress to a Bench Dip when shoulder comfort is a constraint.

Instructions

Loop a resistance band securely over the dip handles and place your knees or feet into the band.
Grip the bars firmly, lock your ribs down, and set the shoulders by pulling them gently down and back.
Start with elbows extended and a slight forward lean if you prefer more chest involvement; stay more upright for triceps focus.
Lower under control until elbows reach about 90° or just below while keeping elbows at a comfortable angle to the torso.
Avoid sinking the shoulders; maintain active depression and a solid brace throughout the range.
Press back to lockout by driving the bars down and finishing with straight elbows without snapping them.
Keep the band tracked under control and step out carefully after the set.

Common Mistakes

Flaring elbows

Keep elbows closer to the torso to reduce shoulder stress and improve force transfer.

Bouncing on the band

Descend and ascend under control; do not rely on elastic rebound at the bottom.

Excessive depth

Stop a bit below 90° if the shoulders pinch; range should match your mobility and comfort.

Shrugging shoulders

Maintain shoulder depression; avoid letting the shoulders ride up toward the ears.

Injuries

Band Dip is a medium risk exercise when performed with proper technique.

Shoulders and sternum are the typical stress points if depth or elbow flare is excessive. Keep shoulders depressed, control the bottom, and avoid bouncing on the band to protect the joints.

If you feel pinching in the front of the shoulder, reduce depth, narrow elbow angle slightly, or use a thicker band. Stop if sharp pain persists and regress to a push-up variant until symptoms settle.

Frequently Asked Questions

Q: How should I choose band thickness?: Pick the lightest band that allows clean reps at your target tempo and depth without failing form in the last 1-2 reps.
Q: Are band dips good for beginners?: Yes, they help learn stable shoulder and elbow paths while building pressing endurance. Use slow tempos and moderate ranges early.
Q: What if the band slips?: Anchor the band evenly around the handles and step in carefully. If in doubt, double-loop or use a safer attachment point.
Q: How far should I lean forward?: Slight forward lean increases chest involvement; a more upright torso biases triceps. Choose the angle that feels strong and pain-free.

Overview

Target Muscle Groups:: Triceps, chest, shoulders.
Equipment:: Resistance bands, machine.
Difficulty:: Intermediate.