Band-Assisted Dip

The step that gets you onto the parallel bars for real. You loop a resistance band across the tops of two parallel bars, hook one foot or knee into the loop, and do dips as normal. The band stretches most at the bottom of the dip, exactly where the movement is hardest, giving you assistance where you need it and forcing you to earn the top portion on your own.

This is a far better bridge than jumping straight from bench dips to full dips. Bench dips train the pattern but the load is light and the geometry is different. Band-assisted dips put you in the real position, on the real bars, with the real range of motion, just with some of your bodyweight taken off.

How to do it

Loop a resistance band across the tops of two parallel bars so it hangs between them. Step up onto the bars into a support position with straight arms. Hook one foot (or one knee, for more assistance) into the loop of the band. Lower yourself by bending your elbows until your shoulders are at or below elbow height. Press back up to the starting support position. Keep your torso slightly forward-leaning and your elbows tracking back.

Target

• Sets: 3
• Reps: 10
• Rest: 90 seconds between sets
• Advance when: 3×10 with clean form

Key tips

• Thicker band = more assistance. Start heavy, graduate to thinner bands over weeks
• Keep your elbows tracking back, not flared wide
• Go to full depth: shoulders at or below elbow height
• Stay engaged throughout. Don't rest your weight on the band at the top
• If you don't have a band, substitute with a box or chair under your feet to push off from

Progression

Before this: own 3x10 Bench Dips with straight legs, so you already have the basic pressing pattern.

Next step: once 3x10 feels easy with a light band, move to the Negative Dip in Level 3, where you ditch the band entirely and control the descent with your own strength.