How To Do Assisted Dips
Assisted dips are a great way to build upper body strength, particularly targeting the triceps, shoulders, and chest. Using a resistance band helps support your body weight, making it easier to perform the exercise while maintaining proper form.
Step-by-Step Guide to Properly Execute Assisted Dips
Starting Position
Begin by setting up your resistance band on a dip bar or a sturdy surface. Loop the band around the bar and adjust it to your desired height. Stand between the bars and grip them firmly with your palms facing inward. Your arms should be fully extended, and your feet should be off the ground, resting on the band for assistance.
Lowering Phase
Slowly bend your elbows to lower your body down. Keep your elbows close to your body and your shoulders down. Aim to lower yourself until your upper arms are parallel to the ground. Focus on maintaining a straight line from your head to your feet.
Pushing Phase
Press through your palms to push your body back up to the starting position. Engage your triceps and shoulders as you rise. Ensure that your elbows remain close to your sides throughout the movement to avoid unnecessary strain.
Finishing Position
Return to the starting position with your arms fully extended. Take a moment to reset your grip and posture before beginning the next repetition. Maintain a controlled pace throughout the exercise to maximize effectiveness and minimize injury risk.
Assisted Dips Workout Plan for All Levels
- Beginner: 3 sets of 5-8 reps, 1-2 minutes rest, 2-3 times per week.
- Intermediate: 4 sets of 8-12 reps, 1-2 minutes rest, 3 times per week.
- Advanced: 5 sets of 12-15 reps, 1 minute rest, 3-4 times per week.
What Are The Benefits Of Assisted Dips
- Builds upper body strength, particularly in the triceps, shoulders, and chest.
- Improves muscle endurance and stability.
- Enhances overall body control and coordination.
- Serves as a foundational exercise for progressing to unassisted dips and other advanced movements.
Common Mistakes to Avoid
- Letting elbows flare out: Keep elbows close to your body to prevent shoulder strain.
- Rushing through the movement: Maintain a controlled pace to maximize muscle engagement.
- Not using the resistance band properly: Ensure the band is securely attached and provides adequate support.
- Neglecting core engagement: Keep your core tight to maintain stability throughout the exercise.
Follow these steps and tips to master Assisted Dips with proper form and efficiency.
FAQ About Assisted Dips
Assisted dips primarily work your triceps, which are the muscles on the back of your upper arms. They also engage your chest muscles, especially the lower part, and your shoulders. Additionally, your core muscles help stabilize your body during the movement. This exercise is great for building upper body strength.
To perform assisted dips, start by using dip bars with aa resistance bands. Place your knees or feet on the support. Grip the bars firmly, keeping your arms straight. Lower your body by bending your elbows until your upper arms are parallel to the ground. Push back up to the starting position. Keep your core tight and back straight throughout.
Assisted dips help build upper body strength, focusing on your chest, shoulders, and triceps. They are great for beginners because they reduce the weight you lift, making it easier to learn proper form. This exercise also improves muscle endurance and prepares you for unassisted dips as you get stronger.
Core Engagement
While dips mainly work the upper body, the band forces your core to stay engaged for balance, especially as you control movement on the way down and up.
For beginners, assisted dips can be modified by using a resistance band or a dip machine. With a resistance band, loop it around the dip bars and place your knees or feet in the band for support. This reduces the weight you need to lift. On a dip machine, adjust the weight to provide more assistance. Both methods help build strength gradually.
Learn More About Assisted Dips
Strength Progression
Resistance bands reduce body weight load, making dips more accessible. As you get stronger, you can switch to lighter bands or remove them entirely, building strength progressively.
Muscle Activation
Assisted dips still target the chest, triceps, and shoulders. The band provides extra stability, helping beginners develop proper form before progressing to unassisted dips.
Joint-Friendly
The band eases pressure on the shoulders and elbows, reducing injury risk. This makes assisted dips a great option for those recovering from injuries or easing into bodyweight training.
Core Engagement
While dips mainly work the upper body, the band forces your core to stay engaged for balance, especially as you control movement on the way down and up.
