Weighted Dips with Resistance Bands

At a Glance

Exercise Muscle

Chest, Triceps, Shoulders

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Dips are a great compound calisthenics exercise, meaning they bend multiple joints and recruit multiple muscles to complete them -- they are an essential bodyweight training building block.

Resistance bands are a valuable bodyweight training tool for weighted dips as they allow for natural progression in strength and training variability. You can use heavy resistance bands to start and then graduate to lighter bands as your strength increases and you need less bodyweight assistance.

  1. Wrap an exercise band around the top of your neck and grasp the ends in each.

  2. Start in an upright position with your back straight and hands on the dip bars.

  3. Lower yourself by bending at the elbows and then press yourself back up through the exercise band to starting position.


  • Stretch out your shoulders before starting. If you have shoulder pain, either avoid this exercise or avoid going lower than a 90° bend in your arm.

  • Perform drop sets by starting with the exercise band first for resistance then immediately take the band off and do another set without the band in rapid succession. This is a great bodyweight training technique that can be applied to many calisthenics exercises.

Target Muscles:  Triceps, Shoulders, Chest

Recommended Bands: Light Resistance Band (minimal assistance), Medium Resistance Band (medium assistance), Heavy Resistance Band (maximum assistance)

Force:  Press

Position: Upright

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