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).

[@lukaszpowalowski8342]

Jeff cares for my health more than my parents ever did.. Best man!

[@grodjigoli9509]

You're sexy.❤❤❤❤❤❤

[@Lex-nx7kd]

Also more than my doctor!

[@All_in_one_memes_adda]

If something happens to you guess who will be with you, jeff??

[@rocky0el]

And my wife

[@jknvorneb]

​@@All_in_one_memes_addaAmbulance operator

[@matthewharris1208]

Now I know why I always feel my shoulders hurt when doing dips. Thank you for sharing this video.

[@michelekurlan2580]

Thankyou Jeff! Works with reverse plank too. Since swimming is my default sport, i am pretty internally rotated. Backstroke helps.

[@supercal333]

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.

[@RISEJUSTICE1987]

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)

[@Scott-fy7fm]

​@@RISEJUSTICE1987 I have several people who were hurt from this and feel much better after dropping it entirely, it's horrible for your shoulders gripping it wrong

[@RISEJUSTICE1987]

​@@Scott-fy7fm
Okay... doing triceps dips like that, can lead to cracking in shoulders?

[@deecee8601]

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

[@J.D.Mc.]

Congrats dude! 💪🏼🙂👍🏻

[@BloxBeat0]

having a 16 year old son keeping you big as hell

[@Genos72453]

Tread carefully

[@JesusChristFitness_Official]

​@@BloxBeat0Me being a 16 year old keeping myself big as hell

[@dzar2230]

​@@JesusChristFitness_OfficialMe being a 15 year old keeping me big as hell, btw whats your bench press 1rm?

[@1withtheforce]

Oh C’Mon!! I’m literally 42yo and still learning everyday - this guy saves lives!!!

[@BloxBeat0]

being 42 keeping you big as hell

[@harryv6752]

Live. Love. Learn. Rinse. Repeat. 🤘

[@mablem.9094]

Social media exercise influencers are still doing them the wrong way. Your way feels much better to me. Thanks

[@kawaki3556]

I was starting to wonder why does my shoulder hurt. One of the best tip 🙏🏻

[@lucijdm9745]

You have the best content for building muscles on the entire platform

[@BloxBeat0]

best content for building muscle keeping you big as hell

[@handsomeyoungadult]

ok buddy no need to glaze him

[@lucijdm9745]

@@handsomeyoungadult who's doing that?

[@JesusChristFitness_Official]

​@@lucijdm9745Me because I'm keeping you shredded as hell

[@Hitchpster]

In this age of expidiency I prefer long videos but for this quick tips I do love the short videos, keep them coming.

[@deepakyadavg]

I’m not sure if Jeff is aware on how much his instructions help us. Thank you loads!! 😊

[@Downhill00-ps3dk]

Thanks man! You saved me from future shoulder pains, I'm focusing on doing 25 sets of 15 reps daily

[@JohnB-ct3ul]

I always learn something watching these videos. Thank you!

[@macareuxmoine]

Thank you for saving my shoulders!

[@roytrenneman2200]

One of my favourite exercises. Learnt this technique years back now through Jeff and it's a game changer for sure!

[@RevialinSnewe]

I was doing it the wrong way this whole time, thanks coach💪🏾

[@Hear2Help]

I have done this wrong all my life and just making this one change, I could tell it immediately, I was able to work those triceps until THEY wore out, in the past I did this until my SHOULDERS gave out, and so many accomplished body builders demonstrate this incorrectly. THANK YOU! Best 20 seconds of my day!

[@TheActorMichaelParagon]

This tip just changed my exercise LIFE! I was baffled as to the source of my shoulder pain... and now I know! Thank you!!!

[@stlabido11]

I’ve been watching your content for as long as I can remember. Thanks for sharing great content with rest of us 😊💪

[@josephhaddad9069]

tried it yesterday and it was insane. thank you!

[@amieparham7657]

Pro tip. I love it. Im looking to build my triceps so this helps!

[@BloxBeat0]

looking to build your triceps keeping you big as hell

[@mjchicken]

​@@BloxBeat0commenting the same thing every time keeping you big as hell

[@dreamlily7797]

This makes sense on why I never felt it in my triceps after doing this... Thank you💥💯

[@Lovepreet-un2fx]

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

[@raulclaros1025]

what a great tip! thanks coach!

[@Deagles23]

Thank you so much for all the information you provide your viewers.

[@jenz1138]

Finally feeling it in my triceps! Thank you! 💥🏋‍♀️

[@especiala1]

You advice prevents and heals.
Thank you!

[@muhammadmuaaz9858]

I tried it today and 100% effective!! Thank you

[@ryanlynch290]

I'm about to hit that workout and saw this.
THANK YOU!

[@udomachinwa3329]

Jeff is the big brother i never had....all my gains and training is cos of Jeff

[@shawno66]

Thanks for this. I've always avoided bench dips because it hurt my shoulders.

[@10pct2_the_big_guy]

Just tried this out.
Shoulders feel much better and got a way harder burn on triceps.
Thank you so much! 🎉

[@parasences]

Thank you so much for this. I knew this exercise caused me an issue few weeks ago. Now i know why.

[@Willlustrates]

Thanks Jeff!! I do this all the time and never changed my hand placement. I’ll change it up!!

[@polygon-viewer]

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.

[@RodneyJoesph]

Thank you very much honestly I learnt something new 💯

[@kerrysarwan3350]

So much better ! Thank you.

[@r8ersfan]

Each and every time I watch his videos I truly learn something new and more importantly I UNlearn methods in strength training that I was taught and have kept doing since I was a teenager. Im 56 now and videos like this one make me realize how wrong many (not all) Ol Skool techniques are. Its true when they say " Youre never too old to learn!"

[@ivstinian]

Dude 🤦‍♂️ i have steered clear of them forever because of the shoulder pain. Awesome 🙌🏽

[@anonymous_boy108]

Tried it couple of weeks ago, and now i can say its one of the best exercises for triceps if you add weight..

[@baum6721]

This stuff is exactly why Jeff is and will ALWAYS be the fitness king of RUclips.

[@naegleriafowleri2230]

how? this advice has been around since 80s lmao

[@amarnathvarma3852]

I needed to hear this man thank you so so muchhh

[@mikkoojala770]

Nice sound effects! Thx for the tip.

[@harleenkaursital7402]

Oh that's why it hurts while doing dips😮. Thanks 🎉

[@andrewhardee6721]

Thank you Jeff! 🖖

[@dexikid]

Helpful. Thanks!

[@patil_dafuq]

This was the video i needed to see!! Yhank u v mich sir

[@Inspiring-transformation]

Great advice as always

[@masterbro]

Thanks for letting me know, no wonder my shoulder rotators hurt

[@shanev011]

Wow ok. Still learning from Jeff after following for years. He's still THE You Tube fitness guru.

[@davidkingyogato1097]

That's a great tip - thank you!

[@chrissmith7364]

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

[@Gnrarwl]

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.

[@MasterBrianJohns]

Great tip for my shoulders!

[@noshirtjimbert4994]

Thanks bro! Never done this one right my entire life and have felt the shoulder impingement as you mention, Every time! #themoreyouknow

[@girikeypi0703]

Really needed that, I stopped doing these cause it used to hurt my shoulders and sometimes back, good to know I was wrong

[@PS-qb8rm]

Great tip! Thanks

[@u-dont-know-me10]

Thank you so much dude, I was doing it the wrong way before and I thought my shoulders hurting was just a me problem.

[@LifeWitDale]

Needed this🤦🏾‍♂️👌🏾

[@michaelelliott1212]

Thanks, Jeff 👍

[@larssonk22]

..damn this explains a lot

[@rezqihadi3683]

Thank you for the best way

[@cfodc823]

Thx, now I'm doing it right!

[@RosaPerez-ko6jq]

Perfect thanks 😊

[@qsunboxing]

I need an American accent translator to watch this channel. Fantastic content. 👍🏻👌🏻🇬🇧

[@gabrielalmeida3164]

This guy is gold

[@PedroAcero-s1c]

Thanks coach ❤

[@andreadalex8893]

Thanks Jeff

[@ScottD1]

I needed to see this today

[@jacktalos7]

Wow. Thank you.

[@thewarriorspirit]

Thank you💪🏿

[@balanbalan4484]

Your correct

[@benbwaite9858]

Love this exercise, chuck a dumbbell between the legs for extra weight 👌

[@ericxb]

glad i watched this, good stuff

[@phandang2022]

Good 👍 thanks

[@Shadow-uw3ld]

Pro tip. Thank you

[@blotfd]

hand placement, thank you!

[@discodan2265]

Posture up lads ❤

[@mattk1693]

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!

[@chrys9256]

Or better yet, do it in the middle of two benches or chairs or a pair of parallettes if your gym has them.

[@BloxBeat0]

doing it in the middle of two benches or chairs or a pair of parallettes keeping you big as hell

[@concretecoconuts4121]

Or just do regular dips, these are inferior and hard to progressive overload on

[@CallumSk8er]

@@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

[@perrylindsey2481]

Brilli

[@perrylindsey2481]

Brilliant😅

[@deking1973]

Thank you sir.

[@khester7397]

Yet another reason my shoulders are effed.

[@BloxBeat0]

your shoulders being effed keeping you big as hell

[@josephumba1689]

Thanks I appreciate it

[@J0511-j1o]

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

[@mysticisminindia]

Lovely info

[@mathspecialistsllc9519]

Now he tells me. Lol thank you very much.
You are the man.

[@parissturt2788]

Thank you

[@Mindfultranslations]

Once again Jeff … you are the truth! Honest Abe ain’t got sh..t on you 😊

[@mikes9012]

Love this guy

[@paulferreira8342]

I miss the longer videos

[@Leadloose]

thank you.

[@gabrielbuckley6814]

Nice…. Thanks!

[@Skyfitness143]

❤❤❤thksm sir ❤❤🎉🎉🎉

[@leaxynite3420]

YOur way do really help my triceps same to my chest

[@ValeriaM1983]

Mind blown! 🤯

[@hectorsanchez7581]

Thanks coach

[@EritreanChic]

So helpful

[@pino_de_vogel]

so harm my wrist, roger dont do this one...

[@wellthisisinteresting4912]

Thanks dad

[@EliaMiliteChristi]

How about actually getting strong by resisting the internal rotation 💀

[@DhruvSharma-bl5hf]

this was helpful

[@ex-x7079]

Thanks.