Band Assisted Dip

Instructions

1
Stand facing the machine with feet shoulder-width apart. Grasp the handles at chest height with arms bent at approximately 90 degrees. Keep your core engaged and maintain an upright posture.
2
Position your body centered between the two handles. Ensure a neutral grip with palms facing inward or slightly forward. Plant your feet firmly on the ground for stability throughout the movement.
3
Slowly allow the handles to move backward in a controlled manner by letting your arms extend outward and back. Feel the stretch across your chest and front shoulders. Maintain a slight bend in your elbows throughout the eccentric phase.
4
Drive the handles forward and together using your chest muscles in a powerful concentric motion. Bring the handles to the starting position at chest height. Squeeze the pectoralis major at the end of the movement before controlling the next repetition.
PRIMARY MUSCLESPectoralis Major
SECONDARY MUSCLESAnterior Deltoids, Triceps, Pectoralis Minor, Serratus Anterior
EQUIPMENTBand
DIFFICULTYBeginner

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Band Assisted Dip because it challenges the Pectoralis Major through a dynamic range of motion. By relying on Band, it reinforces proper movement patterns and builds robust strength in the Upper Arms region.

Benefits

  • Improves overall Upper Arms stability and proprioception during heavy loads.
  • Utilizes Band to create sustained mechanical tension, forcing deep muscle adaptation.
  • Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.

Common Mistakes

  • Using excessive momentum to swing the Band rather than controlling the eccentric phase.
  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Upper Arms.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.

Pro Tips

Control the eccentric (lowering) phase of the Band Assisted Dip for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoids, Triceps, Pectoralis Minor, Serratus Anterior to maintain control of the Band.

Exercise Variations

  • Dumbbell Band Assisted Dip
  • Cable Band Assisted Dip
  • Banded Band Assisted Dip

Beginner Tips

If you are new to the Band Assisted Dip, focus on mastering the movement pattern with zero weight before adding Band.

Frequently Asked Questions