💪 FOLLOW THESE 2 STEPS TO MAXIMIZE YOUR RESULTS: 1️⃣ Get your FREE training and nutrition plan from me by pressing the yellow profile icon above then clicking the link in bio. 2️⃣ Check out my no B.S supplement line over at RealScienceAthletics.com (link also in bio) and use code YT10 to save 10% on your first order. ✅ Follow on IG for more daily tips: @sean_nalewanyj P.S. If you signed up for a free plan and didn't receive it, check your junk/bulk folder. If it's not there then contact info[at]seannal[dot]com to have it re-sent.
I agree with every thing you said so far but not with this one,i feel great tricep activation on that exercise .Nothing wrong with switching exercises.But yes i see and understand why you believe is not good movement.
Hey, I am 14 years old and wanted to submit my request for a training and nutrition plan. But age options are beginning at the age of 16. Is it a problem if I select 16?
I love how at this point, the first 10 or so seconds of a Sean Nalewanyj short have become that moment of anticipation to see if Sean will agree with the influencer or just rip them a new one...
Yes. That's where I am myself. At first sean only disagreed, but now sometimes he agrees with the influencer and gives us some suspense for the first few seconds before we learn his verdict.
I like doing Bulgarian dips where the shoulders are internally rotated and full bodyweight but no particular risk of injury as long as you keep the elbows about 15-30 degrees behind the shoulder similar to a gymnastics iron cross, shoulder injuries are uncommon in gymnasts
@@noyalkraju8856 can use a narrow grip with the same shoulder and elbow position for triceps but it's a little hard for me at the moment, feels like an all out cable triceps extension
FitnessFAQ, Calimovement, SaturnoMovement, and Simonster are great channels that teach you different skills and how to progress to get better and stronger with calisthenics! Of course set realistic expectations, you won't be a hulking mass monster with calisthenics but you can still build lean strong muscle for sure.
If you don’t have weights, find ways to progressively overload. Like make the exercise much more difficult as you master the rep range you started with. I’m doing this with pike. I used to struggle on the floor, now my feet is much more elevated increasing the tension my shoulders experience and staying in the 8-12 rep range for consistency. Soon I want to do a supported handstand PU, but it’ll take some time.
If you have your hands really close together and pressed against your sides, and go straight down, and straight up so your back is sliding up against the bench, it actually isolates the triceps really well and gives them a full squeeze with a great pump. Everyone is built differently, but it works for me. They are good for supersetting too
ADDITIONAL NOTES: I'm not saying you CAN'T do bench dips or that they're *guaranteed* to hurt you. However, on a risk/reward basis there's just no real point, and I honestly can't think of a worse option when it comes to triceps training. Bench dips are an inferior movement from a hypertrophy standpoint, and while you might be totally fine performing them if you keep things light and are careful, there's no question that it puts your shoulders into a riskier internally rotated position, especially if you're adding weight over time and training close to failure. (Not to mention the potential wrist strain as well) There's just no good reason to NOT do regular triceps dips (if you're not yet strong enough then use an assisted machine or bands), or the wide variety of other safe and effective triceps exercise to select from. Update: Alright so as I was writing this caption I noticed that @hxmz_ (the original creator) JUST posted a new clip of this exercise showing a "safer" variation. I agree with his original clip (the one I'm posting here) that this movement is best avoided, but not with the newer clip since the form tweak he shows doesn't solve the inherent problems related to the shoulder positioning and there are still just far better triceps exercises in general.
@@caralow3r480 How exactly should one be "careful with your shoulder" in a bench dip? The issue is the position of the shoulder. You may try turning your fingers outward instead of forward, but that still does not make it the best triceps exercise.
@@tsundoku5733 I am not saying it is the best tricep exercise... It can be useful to get a better pump if you do it this way: ruclips.net/video/jdFzYGmvDyg/видео.html
Does not mean anything. The risk factor is high and there r better workouts for triceps than bench dips. Why choose the risky one when u can less risky one ?
@@shaidanwheel6199 Steroids don't make dips dangerous or not. Ur immobile, just admit it, or a gymbro. There's calisthenics guys who do high reps of dips and never get hurt, its because instead of being a gymbro and adding weight to a dip like a 🤡 after hitting that magic 8 reps of bodyweight, the calisthenics guys did 1000s of body weight reps and conditioned their tendons, shoulders, and ligaments...
Bench dips have been used for a long time and loved by many. Yes if done incorrectly it puts the shoulder in a compromised position. Need to keep the back as close to the bench as possible. However I also see many mess up regular dips as well causing just as much shoulder trouble if not more because of poor form. Everyone's anatomy is different so theres a place for both. I have bad shoulders yet I generally go for bench dips with plates stacked on my lap and get an amazing contraction with no shoulder pain. I then try regular weighted dips and bam shoulder is on fire. And other times regular dips feel fine. To simply tell people not to do these isn't the way to go. Better to show how to properly execute this movement. Bench dips also remove the use of the chest as well while regular dips if not done absolutely perfectly will hit chest and often lead to more of a chest pump than tricep work.
Amen Jordan! I'd love to see all these youtubers get into more nuanced topics such as these. Rather than spendidng their time waffling about random stuff to beef up their video for $, put actual time into covering the nuances to a greater extent.
Agree entirely. I can appreciate the risk/reward because I've had shoulder pain from doing these...probably incorrectly or when struggling and cheating correct form. I really like bench dips. I get a great connection to my triceps that I don't get from standard dips.
Not to mention if you don't have access to a dip machine that can counter your weight for you to be strong enough to lift your body weight bench dips are the perfect starting block to build body weight Tricep exercises
Have to disagree, for clients who aren't strong enough to do a regular dip a bench dip is a great regression. Athlean-X has a video on how to fix this exercise with hand placement.
Get them a stool to stand on, lower the bars, or if you have one of them assisted dips machines, let them use those. But, will look into Atlean-X's variation myself.
There's an easy way to progress dips if you aren't strong enough: start by working to a 1 minute hold on top, then you can move into only doing an slow eccentric while jumping to the top position and once you reach 8-10 reps you can move to normal dips or band assisted dips if you want to work with a bit higher volume.
The thing is though, everyone can’t do dips every where you need two high elevated surfaces to do them in, where as bench dips you can just use pretty much any chair or bench at home..
@@SilmarPlaysBGs depending on the client that still maybe not be best and can easily lead to an shoulder injury, although not a bad way to progress up to a dip
What if you can't do normal Dips. Dips are the only exercise I have left. The rest (overhead especially) hurt my elbow. Even close range pushups. Kickbacks don't, but I don't get a good connection and my shoulders tend to feel most of the weight from holding the weight up to kick it back. Dips are pretty much all I have left, I do them at the edge of my bed. Can't afford the gym but got a set of dummbells I can't use cos my elbow keeps clicking and feeling uncomfortable. Don't have parallel bars to dip between. Any other exercises?
@@cold485 The Dips that you have left is what to do. As for everything else, you still should do Close grip grip pushups but practice on not doing it to close of a grip , do only doing shoulder width elbows in and one set a day until you get used to the pain or it goes away, then add sets. All the other exercises you have you can do the same strategy if it's light enough ( one hand DB extension included) if dumbbells are too heavy then hopefully you can afford lighter ones.
Sorry to say but I disagree on this, if performed correctly i.e keeping back close to bench or elevated platform and adjusting hands gives amazing feel to triceps. Secondly need not go all the way down. It’s not for stretching triceps, it’s for the contractions. So go down a bit and contract all the way up..
Exactly, I'm 61 and whenever I tried doing those over the years they bothered my shoulders everytime.Im adding this extra little comment...its amazing how people will talk crap but back it up with nothing. It's so easy to be a bullshitter on RUclips. Yes I have 3 short back videos, am I ripped, no but at almost 62 I'm still hitting the weights 6 days a week and statistics say most people will give up working out in their 30s and 40s.
sean knows alot about training, but he don't have big arms. he is not big in general, more like ripped. i have 19 inch arms in the summer and 20+ inch in the winter, bench dips hit my triceps hard and differently than regular dips for sure. insane pump from bench dips. but everyone is diffferent. this exercise is def. not waste of time if you can pull it off without pain. i can easily do them painfree.
Thank you Sean for your amazing shorts and videos! I have tweakedy workouts based on your tips and advice and i see a tremendous difference! Seriously inspiring and great contents!
This exercise can be used as a stepping stone to more advanced dip variations. If being used as a way to work up to harder exercises it's still extremely beneficial. It all depends on where you are in your fitness journey. Also, the exercise is safe if you are doing it with proper form and not overloading with extra weight on your lap.
False, false, false. Even reducing body weight on an exercise like this where your humerus is almost parallel with the floor and behind you back will grind you rotator cuff to oblivion. ESPECIALLY if you are doing this to failure for many reps. If you want to work up to actual body weight dips do 2 things. Focus on your push muscles through smaller isolation exercises with progressive overload, and lose weight if you need to. Obviously body weight exercises are going to become exponentially more difficult with some extra pounds on NON-lean body mass.
@@outlawfps3948 With good form those machines are amazing tools to work up to full body weight pull-ups, chinups, and dips. You will notice you are able to do more and at a less reduced weight each attempt. Don't ever do bench dips if you value your shoulders joint health.
@@RipCCCord Yeah that’s what I was implying! Bench dips are terrible terrible terrible. I do weighted dips cause I’m so lightweight and I can do them… but I definitely recommend anyone use assisted dips if they can
Yeah I’m in weight training class at my high school and our coach makes us do these fairly often and I hate them so much. Thanks coach, it’s not like a like my shoulders or anything.
Once again, it’s one of the exercises that people don’t do properly so they just assume it doesn’t work. Rotate the hands, don’t go so deep, and push behind you instead of leaning forward. Been doing it like this for years and I get an incredible pump.
Had to do bench dips on my wooden bed as a 14 year old kid. No weights, no gym membership, no money, parents working all the time. No choice had to prepare for Wrestling Tournament. Took 3rd in city! Thanks bench dips😁
@@think7220 hahaha like damn personally I’m in it for being healthy and don’t care about how I look so I wouldn’t use PEDs myself but the whole bodybuilding scene is existent because of gear
You know what’s funny? My pe teacher legit told me to do it with hands facing the bench as that is the “correct” way to do it and is better.” Now I’m in a hospital
i sometimes do these to warmup but i always put my hands on the end of the bench so my wrist isn't twisted like in the video, its much more pleasant. Or would you recommend to cancel this exercise completely?
That's exactly how Athlean X recommends doing it, if you're going to do a bench dip like that for triceps. He still prefers other exercises but recommends doing it that way if you're going to do it.
I personally prefer to worm up by picking a light weight and doing 15 slow reps for 2 sets with around 1 minute of rest. I do this for every muscle group, chest, triceps, biceps, back, shoulders, except legs, to worm up legs I do squats with no weight, still 15 reps x 2 sets x 1 minute rest. The weights that I use consists of 1/3 of the weight that I normally do with the exercises. For example, if I lift 31 kg on the bench press for 8-10 reps, I use the empty bar, which is 11 kg (but in some gyms it might weight 20 kg) to worm up
@@strawhatchoji2535 As someone lese has said I too would recommend doing negatives. The issue with these bench dips is the movement pattern is not really the same as normal dips. If you don't feel strong enough to do sets of regular dips, then just do the negatives instead (so the lowering down part of your body). It may seem unexciting but once you've mastered lowering and controlling your body weight over a number of sets/reps you'll naturally progress into full dips.
It places continuous tension on tricep with that small ROM so of course it will give you a pump but it doesn't change the fact that IT IS risky and not optimal.
Don't listen to these people in the comments. "Higher reps, hands outwards, don't go that down". I've literally injured my right shoulder doing this, good thing it was minor. Too little to offer and too much to lose
Damages rotator cuff, awkward position, also has higher risk than reward. And you can't really progress with it either, cause you'll fuck up your shoulder if you try to put weight. Just switch to chest dips bru. It's easier to progress just by adding weight, safer on the shoulders, and it has little to no risk and a high reward.
I had same injury some 7-8 years ago while doing pullovers with the weight I couldnt handle. All I heared was poping sound in my chest bone and after that pain came. I couldnt breathe normaly for a few days and had pain ocassionaly. No need to say that I wasnt able to do dips and any other chest execrise. Thank God today Im fine and have no such problems anymore.
I disagree. I do this exercise combined with others as a superset, and I feel it is a powerful tool when it comes to reaching the muscle failure. Over the years, my triceps got a lot better (oc, not just because of it, but it definitely played a big role in it), and so far, no shoulder injury yet. Regular dips, in the other hand, are tougher to do when triceps is your last muscle group and you already did 10-12 reps on triceps pulley for example, that's why I stick to the bench dips.
Regular dips are a compound exercise (and quite demanding) that should never put in place after other isolated lifts (like triceps pulley) but be performed in the first place or after a long rest. Isolated lifts must come normally after big compound lifts so you end fatiguing the muscle without compromising other functions. As an isolated lift I find the exercise from the video too easy and not easy to progressive overload it. I prefer barbell triceps extension on bench with inclined arms as reference exercise for triceps isolation, give it a try if you like ;-)
I am really thank full to you that I was doing it since 1 month and I was feeling some pain in my triceps . I thought that something I was doing wrong and this really helped me too much ❤❤❤❤
Just tell me how the hell can a person who is new to gym or overweight perform a normal dip? Bench dips are extremely useful if done with a correct form(fingers on the bench facing opposite your back) Don't just say anything for views, I follow your advices but this one was just stupid
I will agree I’ve had shoulder problems when doing this this movement when I started out but once I learned how to maintain scapular retraction the discomfort went away... know your form and check points while working in your flexibility range you should be golden and the higher weight and movements will come
He is right....My beginner friend turns this exercise into shoulder dips....No tricep movement just simple shoulder backward movement.... 💀. There so called trainer tells them to do the exercises and doesn't even bother about their form.
Honestly, I have added these tricep bench movements in my exercises, keeping a narrow hand position, and have developed amazing results. Again, it's a supplement to my tricep exercises but not a primary one. So, for me, I am going to disagree with you on this topic. You do have a lot of amazing great points, but ate notba 💯 on everything. Thanks for sharing your experiences on exercise philosophy. I learned a lot from you and many other elite trainers
I love bench dips as a burnout finisher. Key is to do half range of motion and do a lot of them quickly. Halving the ROM reduces the strain on your shoulder.
I prefer bench dips. They are actually less harmful to my shoulders than regular dips. The key here is that the weight they have to handle is way less in comparison.
I disagree because you don’t need any equipment to perform a bench dip whereas you do need equipment to perform a normal dip. Also if you can’t do a normal dip as it’s harder a bench dip is a great alternative.
For me Ez Bb/db skull crusher superset close grip press with same bar Rope extensions Single hand face to front cable extension(my fav exercise) Low to high cable extension Is best 4 exercise.
💪 FOLLOW THESE 2 STEPS TO MAXIMIZE YOUR RESULTS:
1️⃣ Get your FREE training and nutrition plan from me by pressing the yellow profile icon above then clicking the link in bio.
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✅ Follow on IG for more daily tips: @sean_nalewanyj
P.S. If you signed up for a free plan and didn't receive it, check your junk/bulk folder. If it's not there then contact info[at]seannal[dot]com to have it re-sent.
If its not beneficial, then please tell us about the alternative as well in this short video. 🥂
I agree with every thing you said so far but not with this one,i feel great tricep activation on that exercise .Nothing wrong with switching exercises.But yes i see and understand why you believe is not good movement.
Hey,
I am 14 years old and wanted to submit my request for a training and nutrition plan. But age options are beginning at the age of 16. Is it a problem if I select 16?
@@swe4ty_justjamal973 It should not be a problem....
Mr I know everything
I love how at this point, the first 10 or so seconds of a Sean Nalewanyj short have become that moment of anticipation to see if Sean will agree with the influencer or just rip them a new one...
haha yea
Yes. That's where I am myself. At first sean only disagreed, but now sometimes he agrees with the influencer and gives us some suspense for the first few seconds before we learn his verdict.
If you know a bit about lifting some of these are going to be obvious. Lol unless Sean trolls us.
Trueeeee
😂😂😂
I like doing Bulgarian dips where the shoulders are internally rotated and full bodyweight but no particular risk of injury as long as you keep the elbows about 15-30 degrees behind the shoulder similar to a gymnastics iron cross, shoulder injuries are uncommon in gymnasts
Bulgarian dips are more of a chest exercise than triceps exercise....and yes I agree that when done crtly, they are very good
@@noyalkraju8856 can use a narrow grip with the same shoulder and elbow position for triceps but it's a little hard for me at the moment, feels like an all out cable triceps extension
He just wants to shit on everything
It would be cool if you give some advice to calisthenic guys who wants to build muscle
Lift weights
Weighted calisthenics - pull ups, push ups, inverted rows, hand stand push ups. You might run into issues with legs though.
@@MrYaniv99 Maybe weighted pistol squats
FitnessFAQ, Calimovement, SaturnoMovement, and Simonster are great channels that teach you different skills and how to progress to get better and stronger with calisthenics! Of course set realistic expectations, you won't be a hulking mass monster with calisthenics but you can still build lean strong muscle for sure.
If you don’t have weights, find ways to progressively overload. Like make the exercise much more difficult as you master the rep range you started with. I’m doing this with pike. I used to struggle on the floor, now my feet is much more elevated increasing the tension my shoulders experience and staying in the 8-12 rep range for consistency. Soon I want to do a supported handstand PU, but it’ll take some time.
If you have your hands really close together and pressed against your sides, and go straight down, and straight up so your back is sliding up against the bench, it actually isolates the triceps really well and gives them a full squeeze with a great pump. Everyone is built differently, but it works for me. They are good for supersetting too
Yeah exactly, i did this variation after the cable…it works for me…cheers
@adriandarryl4261 why wouldn't you just do another set of cables instead
Same
@@BWoodDFWNot if you eternally rotate your hands out to the side instead of having them forward.
@stephenvolkov3436 why so much complication for an exercise that trains triceps worse, just do dips
ADDITIONAL NOTES:
I'm not saying you CAN'T do bench dips or that they're *guaranteed* to hurt you. However, on a risk/reward basis there's just no real point, and I honestly can't think of a worse option when it comes to triceps training.
Bench dips are an inferior movement from a hypertrophy standpoint, and while you might be totally fine performing them if you keep things light and are careful, there's no question that it puts your shoulders into a riskier internally rotated position, especially if you're adding weight over time and training close to failure. (Not to mention the potential wrist strain as well)
There's just no good reason to NOT do regular triceps dips (if you're not yet strong enough then use an assisted machine or bands), or the wide variety of other safe and effective triceps exercise to select from.
Update: Alright so as I was writing this caption I noticed that @hxmz_ (the original creator) JUST posted a new clip of this exercise showing a "safer" variation. I agree with his original clip (the one I'm posting here) that this movement is best avoided, but not with the newer clip since the form tweak he shows doesn't solve the inherent problems related to the shoulder positioning and there are still just far better triceps exercises in general.
If you are careful with your shoulder and you only use your bodyweight it can be good as a superset with some other exercise.
what's wrong with shoulder internal rotation?
@@caralow3r480 How exactly should one be "careful with your shoulder" in a bench dip? The issue is the position of the shoulder.
You may try turning your fingers outward instead of forward, but that still does not make it the best triceps exercise.
@@tsundoku5733 I am not saying it is the best tricep exercise...
It can be useful to get a better pump if you do it this way:
ruclips.net/video/jdFzYGmvDyg/видео.html
Is it fine to use a pair of 14-16 inch paralletts?
Totally ignoring both beginners who need easier variation on a dip and people who don't have a dip bar
Exactly
An assisted dip machine would work if your gym has one. Even if your gym doesn't have a dip bar though, there are better tricep exercises imo.
Resistance Bands exist to make it easier
And machine dips too
Or you can just do negatives on a regular dip bar. 🤷
Beginners or those who don't have dip bars should stick to push ups and its variations then
This bench dip is actually awesome with your feet off the ground
With plates on your laps
Exactly I can’t go to the gym and I feel like it’s an awesome alternative
And what if my triceps aren’t strong enough for that yet?
@@AM-vn4ccpush-ups
@@AM-vn4ccruclips.net/user/shorts36krJZYK_dU?si=C_uOWgxSisidEaCD
Am I deluded or what ? Every time I do the bench dips I get a better pump than any other triceps exercise and can feel the burn immensely.
They're great. ⚡⚡
Me too
They are good until they are not. When the shoulder issues begin, they are hard to deal with.
I been using this exercise for years now! I’m 42 and my joints are fine 🙂 Just preference I guess
I don’t have anything else to dip with😅
Does not mean anything. The risk factor is high and there r better workouts for triceps than bench dips. Why choose the risky one when u can less risky one ?
@@shaidanwheel6199ur just weak and lack mobility
@@jellygorilla-3200 of course , i don't take steroids
@@shaidanwheel6199 Steroids don't make dips dangerous or not. Ur immobile, just admit it, or a gymbro. There's calisthenics guys who do high reps of dips and never get hurt, its because instead of being a gymbro and adding weight to a dip like a 🤡 after hitting that magic 8 reps of bodyweight, the calisthenics guys did 1000s of body weight reps and conditioned their tendons, shoulders, and ligaments...
Bench dips have been used for a long time and loved by many. Yes if done incorrectly it puts the shoulder in a compromised position. Need to keep the back as close to the bench as possible. However I also see many mess up regular dips as well causing just as much shoulder trouble if not more because of poor form. Everyone's anatomy is different so theres a place for both. I have bad shoulders yet I generally go for bench dips with plates stacked on my lap and get an amazing contraction with no shoulder pain. I then try regular weighted dips and bam shoulder is on fire. And other times regular dips feel fine. To simply tell people not to do these isn't the way to go. Better to show how to properly execute this movement.
Bench dips also remove the use of the chest as well while regular dips if not done absolutely perfectly will hit chest and often lead to more of a chest pump than tricep work.
Amen Jordan! I'd love to see all these youtubers get into more nuanced topics such as these. Rather than spendidng their time waffling about random stuff to beef up their video for $, put actual time into covering the nuances to a greater extent.
Agree entirely.
I can appreciate the risk/reward because I've had shoulder pain from doing these...probably incorrectly or when struggling and cheating correct form.
I really like bench dips. I get a great connection to my triceps that I don't get from standard dips.
Not to mention if you don't have access to a dip machine that can counter your weight for you to be strong enough to lift your body weight bench dips are the perfect starting block to build body weight Tricep exercises
I love this channel bro
Have to disagree, for clients who aren't strong enough to do a regular dip a bench dip is a great regression. Athlean-X has a video on how to fix this exercise with hand placement.
Get them a stool to stand on, lower the bars, or if you have one of them assisted dips machines, let them use those. But, will look into Atlean-X's variation myself.
@@SB-rf2ye Dont do it, it will probably kill your gains 😂
There's an easy way to progress dips if you aren't strong enough: start by working to a 1 minute hold on top, then you can move into only doing an slow eccentric while jumping to the top position and once you reach 8-10 reps you can move to normal dips or band assisted dips if you want to work with a bit higher volume.
The thing is though, everyone can’t do dips every where you need two high elevated surfaces to do them in, where as bench dips you can just use pretty much any chair or bench at home..
@@SilmarPlaysBGs depending on the client that still maybe not be best and can easily lead to an shoulder injury, although not a bad way to progress up to a dip
Best part of normal dips: you get to work your triceps AND your lower pecks evenly with less risk of injury.
The chest doesn't have to come in play for an effective workout
What if you can't do normal Dips. Dips are the only exercise I have left. The rest (overhead especially) hurt my elbow. Even close range pushups.
Kickbacks don't, but I don't get a good connection and my shoulders tend to feel most of the weight from holding the weight up to kick it back. Dips are pretty much all I have left, I do them at the edge of my bed. Can't afford the gym but got a set of dummbells I can't use cos my elbow keeps clicking and feeling uncomfortable. Don't have parallel bars to dip between.
Any other exercises?
@@cold485 The Dips that you have left is what to do. As for everything else, you still should do Close grip grip pushups but practice on not doing it to close of a grip , do only doing shoulder width elbows in and one set a day until you get used to the pain or it goes away, then add sets. All the other exercises you have you can do the same strategy if it's light enough ( one hand DB extension included) if dumbbells are too heavy then hopefully you can afford lighter ones.
@@earlcoles5215 ill try that, I actually have dummbells with adjustable plates
Sorry to say but I disagree on this, if performed correctly i.e keeping back close to bench or elevated platform and adjusting hands gives amazing feel to triceps. Secondly need not go all the way down. It’s not for stretching triceps, it’s for the contractions. So go down a bit and contract all the way up..
Sean Nalewanyj, you are the best! I learn a lot from these shirts! Thank you
You're honestly the best fitness advice creator I've seen on any platform. Cudos to you my friend 👍
Exactly, I'm 61 and whenever I tried doing those over the years they bothered my shoulders everytime.Im adding this extra little comment...its amazing how people will talk crap but back it up with nothing. It's so easy to be a bullshitter on RUclips. Yes I have 3 short back videos, am I ripped, no but at almost 62 I'm still hitting the weights 6 days a week and statistics say most people will give up working out in their 30s and 40s.
I’m 24 and my shoulders have packed up already
@@ericcheltenham7001 What the HELL are you even talking about?🤔
You sound like you tryin to explain how tough you are ,but wanted to comment it with relation to the video xD
@@hluirenthlei8896 yeah, I think he wants a cookie for working out still at such an old age
Grandpa, you are 62, every exercise gonna bother your body, not just bench dips
I swear his shorts are so entertaining because he explains things pretty well
Best pump finisher on bench dips, also this one for me gives less tension on shoulders because of less weight. I actually got injured on standard one.
same here ive had a shoulder injury in the past, and bicep curls bother it more than bench dips.
Thank you !
I feel it in my triceps more doing bench dips than standard dips. I also put weight plates on my legs when I’m doing them.
Yeah this guy is spewing bullshit.. i do calisthenics and bench dips are a tricep killer
@@cornurubeum7744 says a nobody
sean knows alot about training, but he don't have big arms. he is not big in general, more like ripped. i have 19 inch arms in the summer and 20+ inch in the winter, bench dips hit my triceps hard and differently than regular dips for sure. insane pump from bench dips. but everyone is diffferent. this exercise is def. not waste of time if you can pull it off without pain. i can easily do them painfree.
@@lort6022 Strange, I looked for one of your workout videos, but couldn't find it . 👀👀👀👀👀👀👀🤔🤔🤔🤔🤔🤔🤔
I like a single or two sets of them at the end of my tricep portion really feels like a nice stretch on pumped triceps
Excellent! This knowledge could save my shoulders. You are my hero sir. 🏆🎊🎖🙌✨❤️
The dips maskine is prob my favorite exercise of them all. Just feels so nice. Either that or the maskine flye for chest
I like how sean is straight to the point and has a free meal and diet plan
Yeah that's what i think everytime doing this exercise cuz it pains me a lot. Thanks you cleared my doubt
Thank you Sean for your amazing shorts and videos! I have tweakedy workouts based on your tips and advice and i see a tremendous difference! Seriously inspiring and great contents!
What about the alternative Jeff provided where you turn your hands and fingers away and open up a bit more?
This exercise can be used as a stepping stone to more advanced dip variations. If being used as a way to work up to harder exercises it's still extremely beneficial. It all depends on where you are in your fitness journey. Also, the exercise is safe if you are doing it with proper form and not overloading with extra weight on your lap.
Most gym have an assisted dip machines or exercise bands that can be used to help do a proper dip
False, false, false. Even reducing body weight on an exercise like this where your humerus is almost parallel with the floor and behind you back will grind you rotator cuff to oblivion. ESPECIALLY if you are doing this to failure for many reps. If you want to work up to actual body weight dips do 2 things. Focus on your push muscles through smaller isolation exercises with progressive overload, and lose weight if you need to. Obviously body weight exercises are going to become exponentially more difficult with some extra pounds on NON-lean body mass.
@@outlawfps3948 With good form those machines are amazing tools to work up to full body weight pull-ups, chinups, and dips. You will notice you are able to do more and at a less reduced weight each attempt. Don't ever do bench dips if you value your shoulders joint health.
@@RipCCCord Yeah that’s what I was implying! Bench dips are terrible terrible terrible. I do weighted dips cause I’m so lightweight and I can do them… but I definitely recommend anyone use assisted dips if they can
Exactly
If you don’t have a dip bar, close handed or diamond push ups are effective for triceps
Thank you and God bless...
Yeah I’m in weight training class at my high school and our coach makes us do these fairly often and I hate them so much. Thanks coach, it’s not like a like my shoulders or anything.
Sean, you are the man! I have been wasting my time on "BS fitness tips" like bench dips or svend press. Appreciate you man!
Once again, it’s one of the exercises that people don’t do properly so they just assume it doesn’t work. Rotate the hands, don’t go so deep, and push behind you instead of leaning forward. Been doing it like this for years and I get an incredible pump.
True, the guy in the video has terrible form.
So if you dont want to get injured dont do full range of motion, this must be a good exercise😮
I agree w Sean on this one
My Late grandfather suggested me this exercise,
he's a state level athlete(rustam-e-malwa) in 70s
R.I.P ba😔
RIP my condolences
🙏🏽🙏🏽my condolences
AthleanX said the exact same thing in multiple videos👏👏I'm glad to see you give legit information 🔥
"hello doctor i really hurt my elbow"
"damn, you going for a pr on the bench press"
"nah i was doing ahhh, bench dips"
Weaklings..
Thanks YOU 🙏🏿
Had to do bench dips on my wooden bed as a 14 year old kid. No weights, no gym membership, no money, parents working all the time. No choice had to prepare for Wrestling Tournament. Took 3rd in city! Thanks bench dips😁
I created dumbells using bricks and a stick
Great info
The problem is, with "enhanced athletes" ANY exercise will build muscle-no matter how ridiculous or painful.
You say it like he must be on something
why is that a problem though
if someone uses gear that’s their decision to make all the professional bodybuilders you see today are on something
@@timeban7761 He wasn't talking about Sean at all.
@@shahar1811 nothing people just like hating nowadays
@@think7220 hahaha like damn
personally I’m in it for being healthy and don’t care about how I look so I wouldn’t use PEDs myself but the whole bodybuilding scene is existent because of gear
Thank you Sean 👍
You know what’s funny?
My pe teacher legit told me to do it with hands facing the bench as that is the “correct” way to do it and is better.”
Now I’m in a hospital
this blew my triceps,its awesome exercise
What if I'm not strong enough to do the standard version? This is a version of dips I can do so I should do this one until I can do real dips
Thats quality content
Lol , it's the best tricep exercise ever, just do it with right position
The best tricep exercise is the tricep bar pull-down
Nope, diamond push ups are the best
yall heard of skull crushers?
Hell naw
Normal Dips>>>>>>>>>>>>>>>
Normal dips are the best they target all tricep heads while mostly every other tricep exercise isolates a tricep head
Thanks dude
i sometimes do these to warmup but i always put my hands on the end of the bench so my wrist isn't twisted like in the video, its much more pleasant.
Or would you recommend to cancel this exercise completely?
That's exactly how Athlean X recommends doing it, if you're going to do a bench dip like that for triceps. He still prefers other exercises but recommends doing it that way if you're going to do it.
I personally prefer to worm up by picking a light weight and doing 15 slow reps for 2 sets with around 1 minute of rest. I do this for every muscle group, chest, triceps, biceps, back, shoulders, except legs, to worm up legs I do squats with no weight, still 15 reps x 2 sets x 1 minute rest. The weights that I use consists of 1/3 of the weight that I normally do with the exercises. For example, if I lift 31 kg on the bench press for 8-10 reps, I use the empty bar, which is 11 kg (but in some gyms it might weight 20 kg) to worm up
I’m not strong enough to do more than 2 normal dips so I do bench dips to attempt to build strength for normal dips
@@strawhatchoji2535 As someone lese has said I too would recommend doing negatives. The issue with these bench dips is the movement pattern is not really the same as normal dips. If you don't feel strong enough to do sets of regular dips, then just do the negatives instead (so the lowering down part of your body). It may seem unexciting but once you've mastered lowering and controlling your body weight over a number of sets/reps you'll naturally progress into full dips.
@@137dylan what if I hear cracks around my upper chest and shoulder area 😅
Thanks this helped me a lot
this gave me the best tricep pump i've ever had you just rotate your hands
It places continuous tension on tricep with that small ROM so of course it will give you a pump but it doesn't change the fact that IT IS risky and not optimal.
@@halfrave done correctly it is not risky. If you only have access to a bench then it is optimal. so no
I do these as a superset mostly 💪🏾
What's the standard version?
Using dip handles
Parallel bar dips
57 been doing these for decades, no issues and giant tri's thanks for playing.
That dude has actual tree trunk arms
What?! Bench dips are perfect! I’ve seen massive gain from this. It actually developed that front delt, and strength in my triceps
But the RUclipsr said no
Me being forced to do these dips in my weight training class💀💀
They do these in prison all the time. Just do high reps, they work.
They arnt bad. Only thing is to have your hands go outward rather than inward. It helps your shoulders.
Don't listen to these people in the comments. "Higher reps, hands outwards, don't go that down". I've literally injured my right shoulder doing this, good thing it was minor. Too little to offer and too much to lose
Thank you Sean I do these every so often definitely not doing them anymore
Man I absolutely love and appreciate your videos I’ve learned a lot….THANK YOU
Just imagine all the gym rats who've been doing this for years
Thank you
I disagree with u on this one.. This exercise as a finisher made my triceps huge 🤔
Damages rotator cuff, awkward position, also has higher risk than reward. And you can't really progress with it either, cause you'll fuck up your shoulder if you try to put weight.
Just switch to chest dips bru. It's easier to progress just by adding weight, safer on the shoulders, and it has little to no risk and a high reward.
@@noonewillknow1767 I damaged my rotary cuff doing it! Now I just do normal dips
Agreed - bench dips are super uncomfortable for my shoulders with way less stimulus on my tris.
I literally ripped a muscle Fiber in my chest doing this exercise.
Some of the worst pain ive ever felt.
I ripped while doing chin ups 😓
@@RitwikBahukhandi i ripped while farting
@@TuringTested01 no it was real man
I was doing weighted chin ups then I got a pain in my left pec
I had same injury some 7-8 years ago while doing pullovers with the weight I couldnt handle. All I heared was poping sound in my chest bone and after that pain came. I couldnt breathe normaly for a few days and had pain ocassionaly. No need to say that I wasnt able to do dips and any other chest execrise. Thank God today Im fine and have no such problems anymore.
@@ggez4skp221 in the middle part of the left chest?
Same happened to me pain while breathing. It felt like a heart attack
Somehow despite the thumbnail I was expecting dumbbell kickbacks.
That tricep exercise is actually possibly the best tricep exercise in existence lol
Cap, try skullcrushers
yes this triceps exercise is very effective i dont now what this guy is talking only wants make some clicks
Tricep kickbacks are the best
💀
You can say that again king.
Agreed, dips on parallel bars is more than adequate.
I disagree. I do this exercise combined with others as a superset, and I feel it is a powerful tool when it comes to reaching the muscle failure. Over the years, my triceps got a lot better (oc, not just because of it, but it definitely played a big role in it), and so far, no shoulder injury yet. Regular dips, in the other hand, are tougher to do when triceps is your last muscle group and you already did 10-12 reps on triceps pulley for example, that's why I stick to the bench dips.
well, we're all different.
Regular dips are a compound exercise (and quite demanding) that should never put in place after other isolated lifts (like triceps pulley) but be performed in the first place or after a long rest. Isolated lifts must come normally after big compound lifts so you end fatiguing the muscle without compromising other functions. As an isolated lift I find the exercise from the video too easy and not easy to progressive overload it. I prefer barbell triceps extension on bench with inclined arms as reference exercise for triceps isolation, give it a try if you like ;-)
I am really thank full to you that I was doing it since 1 month and I was feeling some pain in my triceps .
I thought that something I was doing wrong and this really helped me too much ❤❤❤❤
Are you kidding me? this exercise is one of the best exercises ever. I'LL keep doing it thanks for the advice.
Amazing
Just tell me how the hell can a person who is new to gym or overweight perform a normal dip?
Bench dips are extremely useful if done with a correct form(fingers on the bench facing opposite your back)
Don't just say anything for views, I follow your advices but this one was just stupid
You can still do Bench Dips. Just do it properly and correctly
Agreed unless you’re a beginner. When I was just starting out these helped A LOT especially if you want to do calisthenics instead of regular lifting.
I definitely recommend it to beginners. That how i started, and it actually helped me a lot.
He's right. Standing in front of a mirror for clout is the least effective exercise.
If you’re weak and just starting out, it’s a good exercise to get started.
Bench dips are my best triceps exercise
the benefit is stretching for the shoulder... and grater strength on shoulder rotation.
I try this few years ago
I have shoulder injury yeah he is correct 💯
I will agree I’ve had shoulder problems when doing this this movement when I started out but once I learned how to maintain scapular retraction the discomfort went away... know your form and check points while working in your flexibility range you should be golden and the higher weight and movements will come
every single time I try to do bench dips my right shoulder gets tight and my triceps feel weird.
You guys are both right.
I wish that I had seen this video before I tried bench triceps extensions and nearly messed up my elbow and shoulder joints.
He is right....My beginner friend turns this exercise into shoulder dips....No tricep movement just simple shoulder backward movement.... 💀.
There so called trainer tells them to do the exercises and doesn't even bother about their form.
Honestly, I have added these tricep bench movements in my exercises, keeping a narrow hand position, and have developed amazing results. Again, it's a supplement to my tricep exercises but not a primary one. So, for me, I am going to disagree with you on this topic. You do have a lot of amazing great points, but ate notba 💯 on everything. Thanks for sharing your experiences on exercise philosophy. I learned a lot from you and many other elite trainers
I just don’t like dips no matter if it’s a bench or actual dip bar it always feels awkward, I like skull crushers for triceps
I love bench dips as a burnout finisher. Key is to do half range of motion and do a lot of them quickly. Halving the ROM reduces the strain on your shoulder.
I prefer bench dips. They are actually less harmful to my shoulders than regular dips. The key here is that the weight they have to handle is way less in comparison.
It's decent if you don't have the strength for standard dips
Bench dips hurts and flares my shoulders. Glad to know i was not at fault there.
I totally agree mann i always feel pain in my shoulders while doing this
Almost training video like this come from India. Thanks for sharing
Bench dip is exactly how I fucked up my rotator cuff years ago. My shoulder will never be the same. I love dips though.
I’ve always liked this dip variation tbh. Just staying in the middle 3rd of the movement with slow but constant movement always gives a good burn 💪
I agree with your assessment for advanced, intermediate trainers. But for people who cannot dip their weight, this is decent.
I disagree because you don’t need any equipment to perform a bench dip whereas you do need equipment to perform a normal dip. Also if you can’t do a normal dip as it’s harder a bench dip is a great alternative.
For me
Ez Bb/db skull crusher superset close grip press with same bar
Rope extensions
Single hand face to front cable extension(my fav exercise)
Low to high cable extension
Is best 4 exercise.
The first few seconds of awkwardly waiting for the dude to be done flexing are gold 😂😂