Stop Doing Bench Dips Like This!

Stop Doing Bench Dips Like This!

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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 http://athleanx.com and get on of our ATHLEAN-X Training Programs.

For more videos on how to squat, how to bench press and how to gain muscle without ruining your joints, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24


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When you do not meet your expectations you might feel less motivated. There are many ways for you to make exercising more exciting. Look at these different ways to begin your weight loss program.


Music has an almost magical quality that gets even the most sedentary people moving. No can resist moving their feet to a catchy beat or singing along to their favorite tunes. Not including music in your exercise routine should be against the law. Turn up the music and get moving. The rhythms will put the pep in your step that you need to keep going.


Unless you find ways to make it fun, exercise can be really boring. Try to make your workout time into an opportunity to socialize. Get as many buddies as you can to keep you company as you exercise. Friends can boost your workout routine through adding conversation and fun to the mix. When you exercise with a workout buddy, you may lose track of the time and just focus on the fun.


Video game workouts are one of several great ways to have fun while exercising. It is easy to forget you are exercising when you are playing a game and having a good time. You are not going to get bored, irritated or tired out when you are having so much fun.


Looking good helps you feel your best. This allows you to be more comfortable when you hit the gym. Buy a few outfits that make you look, and feel, great. If you choose something that you feel good in, it will give you the motivation to go to the gym.


It is easy to get into a boring rut when you don’t vary your exercise routine. If you are bored with your exercise routine, then you will start trying to avoid it. That is a sure-fire path to failure. Make sure you change up your routine every once in a while. It will be easier for you to enjoy your work out and stay motivated.


Whenever you meet a weight loss goal you should remember to reward yourself. This is one of the best ways to stay motivated and reach your goals. You can give yourself a treat you’ve been longing for, or even a minor reward, such as a new book or other small gift. Make sure the treats involved are pleasurable, but easily attainable.


Exercise does not have to be something you dread. Look for ways to make your exercise routine so much fun that you look forward to doing it. Apply this advice to make your workout routine more fun.

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Dr.KATHIE KUEFER
Dr.KATHIE KUEFER
Associate professor of nutrition at the Univ. of Ottawa focuses her research on nutrition for athletes, athletic performance, weight management, the glycemic index, a measure of how carbohydrates affect blood sugar levels.

40 Comments

  1. Thanks for the advice. I was doing it wrong

  2. Del Del says:

    the skeleton is like leave me alone 😂😂😂 am thin i know😂😂😂

  3. FlapDiks says:

    I use dips when i eat chips. Fuck you.

  4. Place your hands wherever the FUCK …you want!!

    Simply, keep you elbows IN …and you'll be fine.

    This way shown in the vid …guess what, you'll screw up your wrists.

  5. Jeff used to bench dip badly years ago in one of his first videos, and that's the reason why everyone should follow his advice: he went wrong, studied and improved, creating the solution himself. GG Jeff, thank you for every single video you made/make

  6. You're a bloody lfesaver Jeff!! I get sore after dips every time but I'm going to try these now!! You described the pain exactly!!
    Thanks from Down Under mate!
    Gregg.

  7. THANKS A LOT FOR WHAT YOU FOR US. THANKS FROM THE BOTTOM OF MY HEART.

  8. Josh Seb says:

    wow! that was great!
    I just did dips the fail way :'(

  9. How do you implement this on a dip bar?

  10. MrAkilwil says:

    𝐉𝐄𝐅𝐅! 𝐈 𝐇𝐎𝐏𝐄 𝐓𝐇𝐈𝐒 𝐆𝐄𝐓𝐒 𝐎𝐔𝐓 𝐓𝐎 𝐀𝐋𝐋 𝐎𝐅 𝐓𝐇𝐄 𝐌𝐈𝐋𝐈𝐓𝐀𝐑𝐘 𝐏𝐄𝐑𝐒𝐎𝐍𝐍𝐄𝐋 𝐎𝐔𝐓 𝐓𝐇𝐄𝐑𝐄!!! 𝐄𝐕𝐄𝐍. 𝐈 𝐍𝐄𝐕𝐄𝐑 𝐊𝐍𝐄𝐖!!

  11. AS1 says:

    2:252:40 : Thumb positioning
    2:403:10 : Fixing collapse of shoulders (retraction)

  12. super helpfull video !

  13. I injured my shoulder few years ago doing dips. Is it smart to start with bench dips before going back into dips on a bar.

  14. vovcha666 says:

    I have a chronic injury in my right elbow/ biceps that wouldn't go away, what should I do? Thank

  15. vovcha666 says:

    Very good video! I really enjoyed the break down of physiological points. I saw some stupid comments about the host not wearing a shirt…that's the point, it is a video about a proper body mechanics and the way of proper execution of movement, if you don't like that video, don't watch, it is by far the best.
    Thank you a lot! As an Intensive Care RN, working with increasing population of overweight patients, I thank you for aa advice!

  16. abdul khan says:

    Hi Jeff,thanks for ur tips,it's really helps keep doing good things.

  17. Thanks Jeff found it motivational. God bless you

  18. jaygiant10 says:

    I was doing this wrong the whole time. Thank you

  19. FINALLY!!! Now I can do these without any discomfort at all… you really do save us a lot of grief!!! THANK YOU!!!

  20. where were you 25 years ago before I had shoulder shoulder surgery for rotator cuff damage and bone spurs??

  21. What about the difference in impact on the wrists? Because doing bench dips has always caused a lot of discomfort in my wrists.

  22. No wonder why Youtube reduced the Earnings for videos so you get a real Job and not draw on yourself with Markers

  23. Yo Lin says:

    Wow have been doing the dip wrong for years. Hope it's not too late to correct it.

  24. really man ur gym is too awsm

  25. Naman Rana says:

    You can see who's making the vid.We all know him :p

  26. You have the best content on youtube for fitness thank you for all the years of help

  27. Sooo helpful thanks jeff

  28. Lmfplmfp says:

    Nah bench dips aren't dips. The body needs to be swinging freely for a proper chest dip so you stabilise while contracting

  29. Love you sir…From India..!!

  30. Jeff i literally cant feel my bicep doing any kind of exercise. I sometimes feel abit doing difficult eccentrics. But my forearms fail faster and i feel elbow painthe next day. In addition the slight workout that i do get in my bideo is minimal. HELP PLEASE

  31. but its putting a stress on my wrists

  32. taher bm says:

    i love these guy he just knows his shit not like so many other people

  33. this was a great video to , i need more free time to see all your videos very helpful

  34. Avi Rathi says:

    Can i do 100 daily and get bigger arms??

  35. arent you going to put stress on your forearms and your elbows doing them this way?

  36. Big Mike says:

    **Jeff, please do some videos on protection and recovery from Achilles injury**

  37. Puran Roy says:

    please show how to perfectly do one handed pish ups….their are many videos but I don't trust them….plz make and upload

  38. Puran Roy says:

    I didn't knew I was doing the wrong way for 2 months….😕 shame on me

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