Band-assisted dips are a great way to add variations to your dip routine and challenge your muscles. This exercise strengthens your chest, triceps, and shoulders while also engaging your core. They're a great way to build strength and size in your upper body, and the added resistance from the band allows for a greater range of motion. Here, we’ll discuss the basics of band-assisted dips and the 10 different variations you can do today.
To perform a band-assisted dip, you'll need a dipping station or a sturdy chair, an exercise band, and a partner or spotter. Attach the exercise band to the dip station or chair and have your partner or spotter hold it in place. Place your feet on the band and hold the bar with your hands. Keeping your core engaged, bend your elbows and lower your body until your arms are bent at a 90-degree angle. Push up and straighten your arms, returning to the starting position.
1. Feet-Elevated Band-Assisted Dip - This variation adds an extra challenge to your dip routine. Place your feet on a bench or box behind you and perform the dip as usual. This increases the range of motion and the amount of weight your muscles must bear.
2. Weighted Band-Assisted Dip - If you want to add extra resistance to your dip routine, try adding a weighted belt or vest. The extra weight will make the exercise more challenging and help build strength and size in your upper body.
3. Plyo Band-Assisted Dip - This variation takes your band-assisted dip to the next level. Perform a dip as usual, but instead of pushing up to the starting position, use the extra resistance from the band to explode up and out of the dip. This variation helps to increase your power and explosiveness.
4. Wide-Grip Band-Assisted Dip - This variation challenges your chest and triceps by widening your grip on the bar. This puts more emphasis on your chest and triceps, helping to build strength and size in those areas.
5. Close-Grip Band-Assisted Dip - This variation works your triceps by narrowing your grip on the bar. This increases the resistance on your triceps and helps to build strength and size in that area.
6. Single-Arm Band-Assisted Dip - This variation challenges your core and upper body by having you perform a dip with one arm. This helps to strengthen your core and increase your balance and coordination.
7. Isometric Band-Assisted Dip - This variation helps to increase your strength and size by having you hold the dip position for an extendedI think it is necessary for you to know what is band assisted dips.
