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Stop Doing Bench Dips Like This!

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Rating: 4.0; Vote: 1

Bench dips are one of the most commonly performed exercises in the gym. Given their ease of setup, they are actually a great exercise for home workouts too since you can do them on the back of a couch or chair. The problem is, the bench dip is also one of the most abused and misperformed exercises which can quickly ruin your shoulders if you don-t fix how you-re doing them. In this video, I-m going to show you how to perform a bench dip safely so you can build your muscles without wrecking your shoulders. The problem with the bench dip starts with the position of your shoulders during the exercise. The two things you want to avoid is letting your shoulders migrate forward as you do them, or upwards as you go down into the rep. Either one of these mistakes will wind up putting your shoulder in a compromising position that could create an impingement on the rotator cuff tendons, bursa or both. The shoulders tend to protrude forward when doing the bench dip mostly because of the initial positioning of the hands on the bench. If you have your thumbs facing your body, you are automatically internally rotating the shoulder and making it virtually impossible that you-ll be able to perform the exercise properly without risk of injury. To correct this you want to start by rotating your hands outward so that your thumbs are pointing toward the front at the very least if not a little bit more. From here, you want to consciously make sure that you open your chest and keep your shoulders back rather than letting them lazily fall forward as you start the exercise. This becomes much easier to do when you don-t allow your shoulders to shrug up or collapse on your body as you descend into every rep. Actively depress your shoulder blades and keep your shoulders unshrugged throughout the exercise to ensure that you are keeping the proper position during the bench dip. When you get both of these correct you will automatically notice two things. The first is that your shoulders feel much better and do not feel any pinching pain or grinding. The second is that you are feeling way more work being done by your triceps than at any time before making these changes. When you make these tweaks you place more of the stress on the working muscles and you wind up getting much more out of the exercise. Regarding the difficulty of the exercise, the closer your keep your feet during the movement the easier it becomes. If you want more of a challenge, you would keep your feet far away from your body and even progress to performing it on your heels. Beginners might need to keep their feet in close to their body and flat on the floor to make sure they are doing the exercise right. It is far more important to get it right first and then progress the difficulty than the other way around. If you are looking for a complete training program that will not only train you to make the best muscle gains and fat losses than at any other point in your training without compromising your joints in the process, head to and get on of our ATHLEAN-X Training Programs
Date: 2022-04-22

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Comments and reviews: 10

Family_
I have a bulging disk in my lower back which causes pain in my left shoulder so no strain on it is exactly what I-m looking for. I instantly felt this movement move from my shoulders, where I was able to dip much much further down but with terrible form and it didn-t feel sustainable, to my triceps where there a much smaller movement but I didn-t feel it in my shoulders at all and it absolutely felt sustainable. Nicely done sir.
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Paul
Thank you ATHLEAN-X for your videos, they get straight to the point and and save us from injury, my brother works at a gym so my family has a lifelong membership and he has recently left for boot camp in the national guard, ever since he left I-ve been trying to improve myself person and physically as much as possible so that I can surprise him and make him happy when he gets back, thank you for helping with these tips!
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Chris
Thanks for this video. I remember a while ago at the gym when I started doing these, I had to stop doing them because I was getting discomfort in my shoulder. Then the instructor told me to move my hands in together more. After doing that I've never had any problems. I usually have them with about 20cm gap in between and keeping my shoulders down and back. But this is the first time I saw hands being rotated outwards.
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Richard
Jeff, thank you very much. You have shown me what I have been doing wrong this entire time. I will start applying the different hand position and work on my shoulder positioning as well immediately, I am eager to see the results I start getting over at least a month of training like this on the bench dips, and then when I get to that mile marker I can't wait to see my results after 6 months of this, and so on -
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kwazhims3lf
holy shit, i've been smashing dips on parallel cupboards.
then feeling my shoulder hurt the next day.
thanks guy, shoulders thank you too. i fcukin love tricep dips, when you rip through reps you feel like superman and it feels -_G_- -_O_- -_O_- -_D_-
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Vaswedrax
Wow. I felt something was not right with my bench dips and felt pain in my shoulders and this solved the problem. Btw it was the first time doing this exercise so it's great that I noticed it because I get injured really easily --
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Pawan
My shoulder problem came with the normal dip. i would rep out 20 for a couple sets for a few months i saw triceps development but the impingement is permanent. working on my shoulders with rehab exercises
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War
This the best exercise that made my triceps burns like hell but i had a lot of shoulder pain and i changed my hand position like jeff did. no more shoulder pain thanks to this legend
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TARANMEET
I haven't seen anyone doing this in the whole world, any particular website for all the exercise with right position, right form, I don'y want to know this much detail?
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Mark
I've been doing these wrong for a DECADE, and weighted! Thanks for throwing this link in today's Max Size workout. I'm lucky my shoulders are not hurt.
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