Assisted dip

Muscles

• Anterior deltoid
• Pectoralis major (clavicular head)
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)
• Lower trapezius
• Serratus anterior
• Latissimus dorsi
• Pectoralis minor

Technique

1. Wrap an elastic band around your wrists and place your hands on a Dip station or Parallel bars .
2. Get in a Support position and kneel or step into the band to put it under tension.
3. Slowly bend your elbows and slightly lean forward to let your body dip down.
4. Keep the tension at the bottom and push yourself back to the top position.

Form tips

1. At the top, straighten your arms and push your shoulders down ( Shoulder depression ).
2. Go as deep as your current strength and flexibility allow.
3. Your elbows should point more backward than outward (max. 45° out).

Similar Exercises

• Elevated bench dip
• Straight-legs bench dip
• Bottom dip hold
• Rotating dip
• Bent-legs bench dip

Equipment

• High pushing device