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.
But why?


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.

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About Eric Bach Performance

Eric Bach is a Certified Strength and Conditioning Specialist (CSCS), Precision Nutrition Level 1 (PN1) with a degree in Kinesiology Concentrated in Human Performance and Emphasizing Sports Performance from the University of Wisconsin Eau Claire. A former collegiate Strength Coach Eric now resides in Denver, Colorado. Eric coaches clients at Forza Fitness and Performance Center and trains everyone from weekend warriors and post rehabilitation patients to professional athletes. Eric developed his passion for fitness through a competitive sports career which included competitive Olympic lifting, Football, Track and Field, and Powerlifting. Eric is a self proclaimed fitness nerd who enjoys reading, eating, deadlifting, and living a healthy and fullfilling life while helping others dominant their lives in and out of the gym. Eric can be contacted at for all consultations and questions

2 responses »

  1. bezzymates says:

    Wow. I always do these. Thanks for tip. I already have weak shoulders so I should tweak my tricep workout. I hate making puppies cry!
    I am also doing skull crushers, tricep kick backs and extensions with the rope on cable machine.

    • bachfitness says:

      Try the parallel bar dips, push up variations, and pressing exercises as your foundation. Extensions and skull crushers will compliment the compound exercises very well. Be nice to puppies and drop your bench dips 🙂

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