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Band Supported Dips for Working the Triceps in a Very Unstable Environment

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Let me just start by saying, even if you're STRONG with dips, this exercise is going to challenge you like you're never been challenged with a dip before.

To give you an idea, I can do 50 reps of bodyweight dips but 5 reps on this version is tough.

But don't let that scare you! You're going to LOVE this one. This is GREAT exercise for the entire upper body.

Basically, instead of using bars for dipping, you're going to throw a couple of bands over a couple of bars and use THOSE for dipping on. The setup requires a rack but it's really easy to put together.

First, of course, you'll need some bands. They'll need to be fairly thick bands because they'll be supporting your weight during the exercise.

Click here to get yours at the same place I get mine.

I'm using the green bands for this exercise and they're just about perfect for this one.

So set the safety rails in your power rack as high up as they go then put two Olympic bars on the rails.

Next, throw a band over each bar. You're tying the bands on, just folding them in half over top of the bars.

Band Supported Dips for Working the Triceps in a Very Unstable Environment

Set your hands in the band loops.

Band Supported Dips for Working the Triceps in a Very Unstable Environment

Now get yourself ready to dip...

Band Supported Dips for Working the Triceps in a Very Unstable Environment

Get yourself into the locked-out position. Here's where the fun starts...

Band Supported Dips for Working the Triceps in a Very Unstable Environment

Slowly lower yourself down into the bottom of the dip. Be very sure to do this slowly and under control. If you drop down, your balance will be compromised. Every moment you're suspending yourself (I probably should have called this one Band Suspended Dips, come to think of it), you're entire upper body is clenched to try and balance.

Band Supported Dips for Working the Triceps in a Very Unstable Environment

So you're in the bottom position...now it's time to get back up.

Use a powerful push downwards to try and get yourself back up. Because you're using bands, you'll have to push down hard to stretch the bands and get enough tension to raise yourself up.

Band Supported Dips for Working the Triceps in a Very Unstable Environment

With that big push, you're going to bounce up higher than where you started. Be prepared to restabilize yourself when you come back down from that bounce.

Band Supported Dips for Working the Triceps in a Very Unstable Environment

Keep going for as many reps as you can get.

This is a tough exercise but VERY effective. Your triceps, chest and shoulders will be on fire after just a few reps.



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