Superband Assisted Dips

Instructions for proper form

1. Attach the superband securely to a sturdy overhead anchor. 2. Adjust the band so there is minimal slack but enough to provide assistance during the dip. 3. Stand on a steady surface, grasp the dip bars or a sturdy surface with a neutral grip. 4. Step into the superband and position it under your knees or feet. 5. Start in a supported position with your arms fully extended and your body upright. 6. Slowly lower your body by bending your elbows and keeping them close to your torso. 7. Descend until your upper arms are parallel to the ground. 8. Push through your palms to return to the starting position, ensuring your elbows remain slightly bent at the top. 9. Maintain a straight torso throughout the movement and avoid swinging.

Common mistakes to avoid

1. Allowing elbows to flare out too much. 2. Using momentum to push back up instead of engaging the triceps. 3. Letting the hips sag or body rock forward; keep the core engaged. 4. Not using a band that provides enough support, leading to poor form.

Benefits

Specific benefits of the exercise

Superband Assisted Dips primarily enhance tricep strength and can improve overall upper body pushing power. It also aids in developing shoulder stability and chest strength to a lesser extent.

Expected results and timeframe

With consistent practice, beginners can expect to see noticeable strength gains in the triceps and improved form within 4 to 6 weeks. Advanced performance can develop further as they adapt to the dip motion..

Who this exercise is best for

This exercise is ideal for novice lifters looking to build strength in their triceps and improve body control. It is also suitable for individuals who may have difficulty performing standard dips due to lack of strength.

Scientific studies supporting its effectiveness

Research has shown that compound movements, like the dip, effectively engage multiple muscle groups, promoting overall upper body strength development. Studies highlight the effectiveness of assisted variations in building strength for beginners.

Variations

Beginner modifications

If further support is needed, perform the dips on a bench or with knees bent and feet on the ground to reduce the load on the triceps, or practice negative dips (lowering down only) with assistance.

Advanced progressions

Advanced lifters can progress to weighted dips with a belt and weight plates, or transition into explosive dips for power development. Alternatively, eliminate the superband for full-bodyweight dips.

Integrations

Complementary exercises

Incorporate exercises such as push-ups, tricep overhead extensions, and close-grip bench presses to enhance tricep development and overall upper body strength.

Super set recommendations

Super setting assisted dips with tricep pushdowns or diamond push-ups can effectively target the triceps and promote muscle hypertrophy, minimizing rest between sets for increased intensity.

Sample workout routines

A sample workout could include: 1. Superband Assisted Dips – 3 sets of 8-12 reps, 2. Bent-over Dumbbell Rows – 3 sets of 10-12 reps, 3. Dumbbell Shoulder Press – 3 sets of 8-10 reps, 4. Plank Holds – 3 sets at 30-60 seconds.

Exercise combinations

Combine the Superband Assisted Dips with light resistance training for triceps and chest muscles such as tricep kickbacks or chest presses to create a balanced upper body workout.

Best time to do this exercise in your workout

Incorporate Superband Assisted Dips toward the beginning of your upper body workout after performing a dynamic warm-up and before more strenuous compound movements to prevent fatigue.