Banded dip

The banded dip is a bodyweight exercise targeting the chest, triceps, and shoulders. This variation utilizes an exercise band to help support the lifter in the bottom part of the movement. This makes pushing out of the hole easier, and may combat the shoulder pain that some lifters feel when they perform dips. The top of the movement receives less help from the band, putting more stress on the triceps.


  1. Builds muscle and strength in the triceps, as well as the chest and shoulders
  2. Less risk to the shoulders
  3. Great buildup to unassisted dips
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Banded dip Images


Banded dip Instructions

Banded dip muscle diagram

3 sets of 10 reps. Use resistance bands for added intensity. When using bands, perform 10 reps, then remove the band and go to failure using bodyweight only. Rest 90 sec.