This is a body weight exercise that really hits the triceps and is often performed as a replacement for the parallel bar dip. Unfortunately this exercise really, really sucks.
Even though the bench dip is a great exercise for hitting the triceps it internally rotates the humerus (the big ole’ bone of your upper arm). This internal rotation decreases your subacromial space. This is bad; in fact it makes puppies cry.
Can you deal with that on your conscious? I can’t.
But back to the topic, decreasing your subacromial space is bad because it will lead to shoulder impingement syndrome. This especially awful for those who are already at a risk for shoulder injuries. Shoulder impingement syndrome leads to pain and weakness moving the shoulder (again not good, will make puppies cry), rotator cuff issues, and potential biceps issues as the biceps tendon inserts into the shoulder.
Instead of opting for bench dips use parallel dips, push-ups, and other more shoulder healthy variations to develop triceps. Your triceps will be worked equally as hard in a much safer position.
Again, I can’t reiterate enough, don’t do bench dips, they will make puppies cry.
Share with friends!