Band-assisted Chest Dip
The Band-assisted Chest Dip primarily works the Pectoralis Major (Sternal), with secondary activation of the Anterior Deltoid, Brachialis, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Clavicular), Pectoralis Minor, Rhomboids, Teres Major, Triceps (Long Head) and stabilizer support from the Trapezius (Lower). It is a band compound exercise at beginner difficulty.
The Band-assisted Chest Dip is a beginner compound exercise performed with band, following a horizontal push movement pattern. It primarily targets the Pectoralis Major (Sternal), with secondary engagement of the Anterior Deltoid, Brachialis, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Clavicular), Pectoralis Minor, Rhomboids, Teres Major, Triceps (Long Head). This is a bilateral pushing movement, meaning both sides work together to generate force.
A band compound push exercise targeting the Pectoralis Major (Sternal).
| Equipment | Band |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Sternal) |
| Secondary | Anterior Deltoid, Brachialis, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Clavicular), Pectoralis Minor, Rhomboids, Teres Major, Triceps (Long Head) |
Muscles Worked
The Pectoralis Major (Sternal) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Brachialis, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Clavicular), Pectoralis Minor, Rhomboids, Teres Major, and Triceps (Long Head) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Trapezius (Lower) act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Pectoralis Major (Sternal) (chest)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Latissimus Dorsi (back)
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Pectoralis Minor (chest)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Major (back)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Trapezius (Lower) (back)
How to Perform
Preparation
- Place one foot on middle of exercise band with ends looped onwide dip bars.
- Push band down partially by extending leg.
- Mount dip bar with oblique grip (bar diagonal under palm), arms straight, and shoulders above hands.
- Place other foot on exercise band next to other foot.
- Bend knees and hips slightly.
Execution
- Lower body by bending arms, allowing elbows to flare out to sides.
- When slight stretch is felt in chest or shoulders, push body up until arms are straight.
- Repeat.
Comments
- Also seeBand-assisted Triceps Dip.
Tips & Common Mistakes
- Brace your core and keep your feet flat for a stable base throughout the movement.
- Control the descent — don't let the weight drop or bounce at the bottom.
- Keep your elbows at roughly 45–75° from your torso to protect your shoulder joints.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Pectoralis Major (Sternal)) and can be substituted based on your equipment or variation preferences.
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