Tricep Dips with Resistance Bands: Assisted, Resisted, and Proper Form

How to do tricep dips with resistance bands?

Adding resistance bands to tricep dips can either assist your movement, making the exercise more accessible, or provide additional resistance, increasing the challenge and promoting muscular hypertrophy and strength in the triceps and supporting musculature.

Introduction to Tricep Dips with Bands

Tricep dips are a highly effective bodyweight exercise for targeting the triceps brachii. By incorporating resistance bands, this versatile exercise can be modified to suit various fitness levels and training goals. Resistance bands offer a unique form of progressive resistance, where the tension increases as the band stretches, providing a variable load throughout the movement. This article will guide you through both band-assisted and band-resisted tricep dips, ensuring proper form and maximizing effectiveness.

Muscles Targeted

The tricep dip primarily targets the muscles responsible for elbow extension and shoulder stabilization.

• Primary Movers:
  • Triceps Brachii: All three heads (long, lateral, medial) are heavily engaged to extend the elbow.
• Synergistic Muscles (Assisters):
  • Anterior Deltoid: Assists in shoulder flexion and stabilization.
  • Pectoralis Major (Sternal Head): Contributes to shoulder adduction and depression, especially in the lower portion of the dip.
  • Rhomboids, Trapezius, Levator Scapulae: Stabilize the scapula.
  • Core Musculature: Engaged for overall body stability.

Benefits of Adding Resistance Bands

Integrating resistance bands into tricep dips offers several distinct advantages:

• Accessibility (Assisted): For individuals unable to perform full bodyweight dips, a band can reduce the effective bodyweight, allowing them to build strength and master the movement pattern.
• Progressive Overload (Resisted): Bands provide escalating resistance, challenging the muscles more intensely at the top, strongest part of the movement (concentric phase), which can be beneficial for hypertrophy and strength gains.
• Variable Resistance: The elastic nature of bands means the resistance changes throughout the range of motion, which can recruit more muscle fibers and improve power.
• Joint-Friendly: Bands can sometimes be more forgiving on joints compared to fixed weights, as the load is dynamic and less jarring.
• Portability: Resistance bands are lightweight and easy to transport, making band-resisted dips a viable option for home workouts or travel.

Choosing the Right Resistance Band

Selecting the appropriate band is crucial for both safety and effectiveness. Bands are typically color-coded to indicate resistance levels, ranging from very light to extra heavy.

• For Assisted Dips: Choose a thicker, heavier band. The thicker the band, the more assistance it provides. Start with a band that allows you to complete 8-12 repetitions with good form.
• For Resisted Dips: Choose a thinner, lighter band. The goal is to add resistance, not overwhelm your triceps. Start with a band that provides a noticeable challenge without compromising form.

Step-by-Step Execution: Band-Assisted Tricep Dips (Easier Version)

This variation is excellent for beginners or those working on building strength for unassisted dips. You will need parallel bars, dip station, or sturdy chairs.

Setup

1. Anchor the Band: Loop a suitable resistance band around one of the parallel bars or handles of your dip station. Ensure it is securely anchored and won't slip.
2. Position Yourself: Step into the loop of the band. The band should be positioned under your knees or lower shins, depending on the setup and the amount of assistance desired.
3. Grip the Bars: Grasp the parallel bars with a neutral grip (palms facing each other) or an overhand grip, slightly wider than shoulder-width apart.
4. Starting Position: Push up to full arm extension, with your body suspended above the ground. Keep your chest up, shoulders depressed and retracted, and core engaged. Maintain a slight forward lean.

Execution

1. Lowering Phase (Eccentric): Slowly and controlled, bend your elbows, allowing your body to descend. Keep your elbows tucked close to your body, pointing straight back. Control the descent until your upper arms are parallel to the floor or slightly below, feeling a stretch in your chest and triceps. The band will stretch and provide upward assistance.
2. Pushing Phase (Concentric): Drive through your hands, extending your elbows to push yourself back up to the starting position. Focus on contracting your triceps.
3. Repetition: Repeat for the desired number of repetitions, maintaining control throughout the entire range of motion.

Common Mistakes to Avoid (Assisted)

• Going Too Deep: While some depth is good, going excessively deep can place undue stress on the shoulder joint, especially with assistance that might encourage over-extension.
• Flaring Elbows: Allowing elbows to flare out wide reduces triceps engagement and increases shoulder strain.
• Relying Too Much on the Band: While it's there to assist, don't let the band do all the work. Focus on actively engaging your triceps.

Step-by-Step Execution: Band-Resisted Tricep Dips (Harder Version)

This variation is for those who can comfortably perform unassisted bodyweight dips and seek an additional challenge. You will need parallel bars or a dip station.

Setup

1. Anchor the Band: Loop a suitable resistance band around your back, typically across your shoulder blades, and then bring the ends forward to loop them around each hand or wrist. Alternatively, if your dip station has a lower anchor point, you can loop the band around it and then over your shoulders/neck (less common for safety).
2. Grip the Bars: Grasp the parallel bars with a neutral grip (palms facing each other) or an overhand grip, slightly wider than shoulder-width apart.
3. Starting Position: Push up to full arm extension, with your body suspended above the ground. The band should now be under tension, pulling you downwards. Keep your chest up, shoulders depressed and retracted, and core engaged. Maintain a slight forward lean.

Execution

1. Lowering Phase (Eccentric): Slowly and controlled, bend your elbows, allowing your body to descend. Keep your elbows tucked close to your body, pointing straight back. Control the descent until your upper arms are parallel to the floor or slightly below. The band will be under less tension here.
2. Pushing Phase (Concentric): Drive through your hands, extending your elbows to push yourself back up to the starting position. As you ascend, the band will stretch, increasing the resistance, particularly at the top of the movement. Focus on powerfully contracting your triceps against this increasing tension.
3. Repetition: Repeat for the desired number of repetitions, ensuring controlled movement against the band's resistance.

Common Mistakes to Avoid (Resisted)

• Using Too Much Resistance: If the band is too strong, it will compromise your form, especially at the top of the movement where tension is highest.
• Losing Control on Descent: The band's tension can make the eccentric phase feel less challenging, but it's crucial to maintain control and not just drop down.
• Shrugging Shoulders: Keep your shoulders down and away from your ears to prevent neck and shoulder strain.

Proper Form and Technique (General for Dips)

Regardless of whether you are using a band for assistance or resistance, maintaining proper form is paramount to prevent injury and maximize muscle activation.

• Body Position: Maintain a slight forward lean from the hips. This slight lean helps engage the triceps more effectively and reduces stress on the shoulder joint compared to a completely upright position.
• Elbow Path: Keep your elbows tucked close to your body and pointing straight back throughout the movement. Avoid letting them flare out to the sides, as this shifts stress away from the triceps and onto the shoulders and chest.
• Range of Motion: Descend until your upper arms are at least parallel to the floor, or slightly below. Avoid going too deep if it causes shoulder discomfort. Full extension at the top ensures complete triceps contraction.
• Scapular Stability: Actively depress and retract your shoulder blades throughout the exercise. This provides a stable base for your arms and protects your shoulder joint. Avoid shrugging your shoulders towards your ears.
• Core Engagement: Keep your core tight to maintain a stable torso and prevent unwanted swinging or instability.

Progression and Regression

• Progression (for Resisted Dips):
  • Use a thicker, heavier resistance band.
  • Increase the number of repetitions or sets.
  • Slow down the eccentric (lowering) phase to increase time under tension.
  • Add external weight (e.g., a weight vest or dip belt) in addition to the band.
• Regression (for Assisted Dips):
  • Use a thicker, heavier resistance band (more assistance).
  • Perform negative dips (focus only on the controlled lowering phase).
  • Switch to easier variations like bench dips or machine dips.

Integration into Your Workout

Tricep dips with resistance bands can be incorporated into various workout routines:

• Upper Body Day: As a primary triceps exercise.
• Push Day: Following compound push movements like bench press or overhead press.
• Full Body Workout: As a challenging bodyweight option.

Aim for 3-4 sets of 8-15 repetitions, depending on your goal (strength vs. hypertrophy) and the type of band usage (assisted vs. resisted).

Safety Considerations and Contraindications

While highly effective, tricep dips require proper form and shoulder mobility.

• Shoulder Pain: If you experience any shoulder pain, especially in the anterior (front) aspect, stop the exercise immediately. Dips can be stressful on the shoulder joint, particularly the rotator cuff and anterior capsule.
• Pre-existing Conditions: Individuals with pre-existing shoulder, elbow, or wrist injuries should consult with a healthcare professional or physical therapist before attempting dips.
• Controlled Movement: Always perform dips with controlled movements, avoiding bouncing or using momentum, which can lead to injury.
• Band Snap-back: When using resistance bands, ensure they are securely anchored and handle them with care to prevent them from snapping back and causing injury.

Conclusion

Tricep dips with resistance bands offer a versatile and effective way to train your triceps, whether you're looking to build foundational strength or add advanced resistance. By understanding the biomechanics, choosing the correct band, and meticulously adhering to proper form, you can safely and effectively integrate this powerful exercise into your fitness regimen, fostering significant gains in upper body strength and muscle development.