Banded Dip 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Banded Dip is an effective upper-body exercise primarily targeting the triceps, with secondary activation of the chest. This movement involves using bodyweight for resistance, and a resistance band is added to increase the intensity. The exercise is performed by lowering the body between two parallel bars or other stable supports and then pushing the body back up, focusing on elbow extension. As a compound movement, it engages both the triceps and the chest, making it great for building upper-body strength and muscle endurance. The addition of the resistance band further challenges the muscles, especially in the upper range of the dip, enhancing the exercise’s effectiveness.
How to Perform
Set up the equipment: Attach a resistance band to the top of two parallel bars or a similar structure. The band should be placed around your shoulders or upper chest, ensuring it is secure before starting.
Position your body: Place your hands firmly on the parallel bars with your palms facing inward, about shoulder-width apart. Keep your arms slightly bent and your body upright, with your feet off the ground.
Engage your core: Tighten your core muscles to maintain a stable and controlled movement throughout the exercise. This will help prevent swinging or excessive movement.
Lower your body: Slowly bend your elbows to lower your body down between the parallel bars, keeping your chest open and your shoulders back. Go down until your upper arms are parallel to the floor, or slightly deeper if comfortable. Keep your elbows slightly flared out to the sides.
Push up: After reaching the lowest point, press through your palms and extend your elbows to push your body back up to the starting position. Focus on fully extending your arms without locking your elbows at the top.
Control the movement: As you push back up, ensure the resistance band adds extra tension, particularly at the top of the movement, engaging your triceps and chest more intensely.
Repeat: Perform the desired number of repetitions, ensuring smooth and controlled movements throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Attach the resistance band securely to the top of two parallel bars.
Grip the bars with palms facing inward, shoulder-width apart.
Keep your body upright and feet off the ground.
Engage your core to stabilize your body throughout the movement.
Lower your body slowly by bending your elbows until your upper arms are parallel to the floor.
Keep your elbows slightly flared out, not locked to the sides.
Push through your palms to extend your arms and return to the starting position.
Focus on controlled movements, especially during the upward phase.
The resistance band should provide added tension, especially at the top of the movement.
Perform the dip with smooth, fluid motions to maximize triceps and chest activation.
How Not to Perform
Do not lock your elbows: Avoid straightening your arms completely at the top of the movement. Locking your elbows can place unnecessary stress on the joints and reduce muscle activation.
Don’t allow excessive swinging: Keep your body as still as possible. Swinging or using momentum to push yourself up wastes energy and decreases the effectiveness of the exercise.
Avoid flaring your elbows too wide: While a slight flare is natural, don’t let your elbows move too far out to the sides, as it can strain your shoulders and reduce triceps activation.
Don’t lean too far forward: Keep your chest open and your body upright. Leaning too far forward shifts focus away from your triceps and may cause strain on your shoulders.
Don’t rush the movement: Perform the dip in a slow and controlled manner. Rushing through the exercise can reduce muscle engagement, especially in the triceps and chest.
Don’t use a resistance band that is too strong: If the band provides excessive resistance, it can make the movement too difficult, leading to improper form and unnecessary strain.
Avoid letting your shoulders shrug: Keep your shoulders away from your ears. Shrugging your shoulders can cause tension in your neck and reduce activation of the chest and triceps.
Don’t forget to engage your core: Not activating your core can cause instability and make the movement less efficient. Engage your core to maintain a strong and steady position throughout.
Avoid performing partial reps: Make sure you lower yourself deep enough to fully activate the triceps and chest. Doing partial reps reduces the effectiveness of the exercise.
Don’t hold your breath: Breathe steadily throughout the movement. Holding your breath can increase tension and disrupt your focus on the muscles you're targeting.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
