STOP Doing Tricep Dips Like This! (SAVE A FRIEND)
The tricep dip is an incredible exercise for building bigger triceps. Unlike most other triceps exercises, the bench dip puts the long head of the triceps into peak contraction by making sure the elbows are behind the body. Knowing that this exercise is great way to build bigger triceps, you might want to add the bench dip to your exercise arsenal.
However, if you do tricep dips incorrectly, you could be setting yourself up for a whole host of orthopedic issues.
The common way of doing this exercise requires you to put your hands facing forward on the bench while you perform the dip. Unfortunately, doing so means that you will be putting your shoulders into internal rotation as descend during the rep. Throwing the head of the humerus into the anterior shoulder capsule is a recipe for disaster.
Since it is easy to perform a large number of reps while doing the dip, you will be continuously aggravating the shoulder joint. If only there was a way to save your rotator cuff and prevent these issues from occurring in the first place.
Thankfully, there is a simple modification that you can make to ensure that you get all the same benefits of the exercise while keeping your shoulders healthy and lasting forever. The fix is simple; just turn your hands outwards and open your chest to externally rotate the shoulders. Doing so will prevent the head of the humerus from being thrown into the anterior shoulder capsule while still maintaining the peak contraction from having your elbows behind your body.
Remember, before you descend into your first rep, make sure those hands are facing outwards and that you open your chest. Making sure you have a broad chest will help to ensure the external rotation that you are looking for while your hands are in the proper placement. This will make sure the exercise not only builds big triceps, but keeps your shoulders healthy in the process.
I always say, it’s not just what exercise you do that matters, but HOW you do the exercise that matters most. So, instead of performing an excellent triceps exercise with inherent risk, make a simple modification that will deliver even better gains while keeping you injury free.
For more ways to to make sure that you are getting every exercise right with proper form to build the most muscle while staying free of injury, be sure to stay tuned to this channel and remember to subscribe so that you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.
You can subscribe to this channel here - bit.ly/2b0coMW
For complete step-by-step workout programs that show you how to do every exercise without the guesswork, head on over to athleanx.com and make sure to use the program selector to find the training program that is best suited to your personal goals.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
Jeff cares for my health more than my parents ever did.. Best man!
You're sexy.❤❤❤❤❤❤
Also more than my doctor!
@@Lex-nx7kdObviously. Doctors want you to come back as many times as possible.
If something happens to you guess who will be with you, jeff??
And my wife
Now I know why I always feel my shoulders hurt when doing dips. Thank you for sharing this video.
Thankyou Jeff! Works with reverse plank too. Since swimming is my default sport, i am pretty internally rotated. Backstroke helps.
With dips your hands are pointing in the same direction as what he is advising though. Maybe try a wider grip dip or don't go down as far. If possible start with an assisted dip machine and build up the weight and depth slowly.
That's because the problem in your shoulder, not the exercise! (Probably your shoulder are weak) The whole world doing this exercices since 70's without any problemes. (Arnold was always doing this exercise)
I turned my 16 year old son onto this channel, it’s changed his whole way of working out as it did mine! Thanks man
Congrats dude! 💪🏼🙂👍🏻
Now that's an awesome dad right there!! My older brother did the same thing!!
having a 16 year old son keeping you big as hell
Tread carefully
@@BloxBeat0Me being a 16 year old keeping myself big as hell
Oh C’Mon!! I’m literally 42yo and still learning everyday - this guy saves lives!!!
being 42 keeping you big as hell
Live. Love. Learn. Rinse. Repeat. 🤘
I’m not sure if Jeff is aware on how much his instructions help us. Thank you loads!! 😊
In this age of expidiency I prefer long videos but for this quick tips I do love the short videos, keep them coming.
Thanks for this. I've always avoided bench dips because it hurt my shoulders.
This stuff is exactly why Jeff is and will ALWAYS be the fitness king of KZhead.
how? this advice has been around since 80s lmao
You have the best content for building muscles on the entire platform
best content for building muscle keeping you big as hell
ok buddy no need to glaze him
@@handsomeyoungfella who's doing that?
@@lucijdm9745Me because I'm keeping you shredded as hell
Pro tip. I love it. Im looking to build my triceps so this helps!
looking to build your triceps keeping you big as hell
@@BloxBeat0commenting the same thing every time keeping you big as hell
I always learn something watching these videos. Thank you!
I hated doing dips cause I always faced shoulder pain while I was searching on internet , I came across ur video about tricep dips and with this hand placement I could easily do dips with no pain in mah shoulder.Thx
Or better yet, do it in the middle of two benches or chairs or a pair of parallettes if your gym has them.
doing it in the middle of two benches or chairs or a pair of parallettes keeping you big as hell
Or just do regular dips, these are inferior and hard to progressive overload on
@@concretecoconuts4121 these are good at the end of a tricep workout to destory them a little more. if you hit them hard enough before then itll be enough
Brilli
Brilliant😅
aaaand suddenly I have one more confortable exercise on my toolbox...
having a toolbox keeping you big as hell
A comfortable exercise keeps you big as hell
Thanks Jeff!! I do this all the time and never changed my hand placement. I’ll change it up!!
This makes sense on why I never felt it in my triceps after doing this... Thank you💥💯
Yet another reason my shoulders are effed.
your shoulders being effed keeping you big as hell
what a great tip! thanks coach!
Jeff is the big brother i never had....all my gains and training is cos of Jeff
Thank you for saving my shoulders!
Finally feeling it in my triceps! Thank you! 💥🏋♀️
I'm about to hit that workout and saw this. THANK YOU!
Thank you so much for all the information you provide your viewers.
I needed to hear this man thank you so so muchhh
I tried it today and 100% effective!! Thank you
Thank you so much dude, I was doing it the wrong way before and I thought my shoulders hurting was just a me problem.
Thank you! Now I know why shoulders are hurting and not getting stronger. 😂
Thanks for letting me know, no wonder my shoulder rotators hurt
Really needed that, I stopped doing these cause it used to hurt my shoulders and sometimes back, good to know I was wrong
thank you...for a person with janky shoulders as it is, this is a great tip. I've been avoiding bench dips because of the shoulder pain.
This one was even more painful to my shoulders than without it.
painful shoulders keeping you big as hell
Hell yeah, this is good info. I have wrist trouble so I started using rotating pushup handles placed on the bench to do bench dips. It allows me to easily rotate outward like Jeff is talking about here and prevents my wrist from being irritated as well. This method absolutely annihilated my triceps better than any other bench dips I've ever done.
I was doing it the wrong way like 5/6 months ago, and to this day I can’t do bench or dumbbell biceps without feeling it click or ache. Wish I knew sooner
Thank you so much! Best tip ever🙏
Okay.. I am guilty of doing the first way 😂😂
Dude this helped me a ton last night! Everytime I do dips it wrecks my shoulders in a bad way so I don't go to muscle failure. But with this minor change, I did last night. Thanks a lot Jeff
Damn... been doing this wrong for 30 years lol
Now he tells me. Lol thank you very much. You are the man.
That's a great tip - thank you!
..damn this explains a lot
Thx, now I'm doing it right!
I needed to see this today
Thank you very much honestly I learnt something new 💯
Maybe this is simply not an exercise to do on a bench, maybe better on low parallel bars?
hand placement, thank you!
Dude 🤦♂️ i have steered clear of them forever because of the shoulder pain. Awesome 🙌🏽
Now I know why my the front side of my shoulders hurt doing that move.
Once again Jeff … you are the truth! Honest Abe ain’t got sh..t on you 😊
Thanks, Jeff 👍
Just watching this makes my shoulders think about dislocating themselves 😮
Wow ok. Still learning from Jeff after following for years. He's still THE You Tube fitness guru.
i simply do it on parallel bars
My PE teachers have so much to learn
Get off the internet until you finish school
Love this exercise, chuck a dumbbell between the legs for extra weight 👌
This was the video i needed to see!! Yhank u v mich sir
glad i watched this, good stuff
The women program u have which Im a member of it shows the first variation !! U might wanna update that. Thank you 🤍
You actually can use pronated or supinated grip, what you don't want is flaring the Elbows out to the side (over internal rotation of shoulders). The tip Jeff shows here is to have supinated grip so you can tuck elbows in easier neurologically. It's a tip, not necessarily a must, just don't flare the elbows out in the Frontal Plane.
Damn! I’ve been doing this incorrectly my entire life. I’m sure that’s added to reasons for my shoulder strains now.
when Norris came across this clip, Chuck learnt something he never knew
Thank you Jeff! 🖖
Great advice as always
my shoulder has been hurting somewhere internally after i did weighted dips. thanks
Needed this🤦🏾♂️👌🏾
Meh not sure on this one
I wish you were around about 18 years ago when I was destroying my body at the gym. I'd be in a much better situation had I known what you've shown us!
Nice sound effects! Thx for the tip.
I miss the longer videos
This guy is gold
now thats called BENCH PRESS!!
Dips like these bring a sharp pain to my forearm, specially when at the end of workouts
How about actually getting strong by resisting the internal rotation 💀
Jeff is the best. Not watching him might be killing your gains
Perfect thanks 😊
Thanks coach ❤
Holy beegeez, how do we get along without Jeff?!
Does this apply to regular dips too, you when doing it in the kitchen counter?
Your correct
I bought a ab crunch bar thing just so i can flip it over and do tricep dips. I can target the tricep way more than with a bench. Also, I set my feet on the bench for a better angle.
Just tried this out. Shoulders feel much better and got a way harder burn on triceps. Thank you so much! 🎉
So, I was doing it wrong for all these years.
Makes so much sense
Mind blown! 🤯
Jeff 's jawline 🤫🧏♂️ Bye🗣🗣 Bye 🗣🗣
Love this guy
I'll just stick to the dip bars
Thank you
I use two chairs when I don't have access to a bench.
Pro tip. Thank you
thank you.
Thank you💪🏿
Yup. I fkd up my shoulders doing it the way he says not to in this vid. Wish I knew then what I know now.
This makes absolutely zero sense. The rotation of your hands, as demonstrated, happens at the forearm and wrist, not at the shoulder. The shoulder goes through the same movement with either method . Maybe a better demonstration of the difference could help?
External rotation of lower arm will make you external rotate the upper arm easier neurologically, why? Because the body is a kinetic chain.
This is just a tip, not necessarily a must
❤❤❤thksm sir ❤❤🎉🎉🎉
this was helpful
i always have my feet on another bench, is this a good way?
Thanks.
So if you're elevated on a dip bar, would u just adjust the bars foe a wider placement?
And you are always the best
Lovely info
Wow. Thank you.