What is Band Assisted Ring Dips?

Band Assisted Ring Dips are a medium-difficulty calisthenics exercise using rings and a resistance band to reduce load. They primarily target the triceps, chest, and shoulders while improving pressing stability and ring control. Ideal for building strength before unassisted ring dips.

How to Do Band Assisted Ring Dips

  1. Set ring height: Set your rings at hip height and loop the resistance band through one ring, removing slack before mounting to ensure consistent support.
  2. Secure the band: Tie and loop the band over the top of the opposite ring, grip it securely so it won’t slip during reps and provides steady assistance.
  3. Assume start position: Stand between rings, place feet together slightly forward, press up into locked arms with band tension supporting part of your bodyweight.
  4. Lower with control: Slowly bend elbows and descend chest toward rings, maintain a hollow body and neutral wrist alignment, stopping where shoulder comfort allows.
  5. Press and lock: Drive through palms, turn rings outward and extend elbows to lock at the top while keeping scapulae stable; control the band between reps.

Muscle Groups

Triceps, Chest, Shoulders

Description

Set your rings to approximately hip height. Tie the resistance band to one ring, and loop it through the other, securing it by gripping the over the top of it.
Adjust the band so you remove the slack.

Begin with your arms straight, legs together and slightly in front. Bend your elbows and descend with control, as low as comfortable. Drive back up to the start and finish by turning the rings out and locking your arms. Repeat for repetitions.

Movement Group

Push

Required Equipment

Rings, Resistance Band

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Band Assisted Ring Dips?

Band Assisted Ring Dips build triceps and chest pressing strength while teaching ring stability and safe range of motion. The band reduces load, allowing progressive overload, improved scapular control, and transfer to unassisted ring dips and other pushing skills.

What are common mistakes when doing Band Assisted Ring Dips?

Common mistakes include flaring elbows, relying entirely on the band for lift, fast uncontrolled descents, and poor ring tension. These increase shoulder strain and limit strength gains. Focus on slow tempo, tucked elbows, active ring control, and appropriate band resistance.

How can I progress from band assisted to unassisted ring dips?

To progress, gradually use lighter bands or reduce assistance, increase full-range repetitions, and practice negatives and paused holds. Add parallel-bar or ring push-ups for transfer. Attempt partial unassisted dips before full reps while maintaining form and scapular stability.