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Bench dips are some of the generally carried out exercises within the health club. Given their ease of setup, they’re truly an ideal train for dwelling workouts too since you are able to do them on the again of a sofa or chair. The issue is, the bench dip can be some of the abused and misperformed exercises which might rapidly destroy your shoulders if you happen to don’t repair the way you’re doing them. On this video, I’m going to indicate you easy methods to carry out a bench dip safely so you’ll be able to construct your muscular tissues with out wrecking your shoulders.
The issue with the bench dip begins with the place of your shoulders through the train. The 2 belongings you need to keep away from is letting your shoulders migrate ahead as you do them, or upwards as you go down into the rep. Both of these errors will wind up placing your shoulder in a compromising place that would create an impingement on the rotator cuff tendons, bursa or each.
The shoulders are inclined to protrude ahead when doing the bench dip largely due to the preliminary positioning of the arms on the bench. In case you have your thumbs going through your physique, you might be robotically internally rotating the shoulder and making it just about unattainable that you just’ll be capable of carry out the train correctly with out threat of harm. To appropriate this you need to begin by rotating your arms outward in order that your thumbs are pointing towards the entrance on the very least if not slightly bit extra.
From right here, you need to consciously just remember to open your chest and maintain your shoulders again fairly than letting them lazily fall ahead as you begin the train. This turns into a lot simpler to do once you don’t permit your shoulders to shrug up or collapse in your physique as you descend into each rep. Actively depress your shoulder blades and maintain your shoulders unshrugged all through the train to make sure that you’re retaining the correct place through the bench dip.
While you get each of those appropriate you’ll robotically discover two issues. The primary is that your shoulders really feel significantly better and don’t really feel any pinching ache or grinding. The second is that you’re feeling far more work being executed by your triceps than at any time earlier than making these modifications. While you make these tweaks you place extra of the stress on the working muscular tissues and also you wind up getting far more out of the train.
Concerning the problem of the train, the nearer your maintain your toes through the motion the better it turns into. If you would like extra of a problem, you’d maintain your toes distant out of your physique and even progress to performing it in your heels. Newcomers would possibly have to maintain their toes in near their physique and flat on the ground to ensure they’re doing the train proper. It’s much more vital to get it proper first after which progress the problem than the opposite means round.
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#Cease #Bench #Dips
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So helpful 🙏
Great tips, thx!
Top G
I'm loving you for the rest of my life.
Man jeff is a life saver.. will never loose gratitude for this guy
i see so much hate on these dips becasue of this. With proper form though they can be a pretty good at home exercise.
Left shoulder
What are some good workout benches?
Thankyou jeff for helping me realise my mistake. 🙏🏻
Very helpful
this is why i ripped my sternum on a bench dip D:
Следить за тем, чтобы плечи были развернуты наружу
1. Развернуть кисти рук наружу
2. Не поднимать плечи наверх, не должно быть втянутой шеи. Плечи отвести назад и опустить вниз
Thank you. I can dips again. It hurt my shoulders too much before. This is perfect!!
My shoulder still hurts when I do his method
God loves yall and Jesus Christ is returning soon and repent
I was doing these wrong a while, thanks Jeff
I always look for your videos to make sure I'm doing an exercise the correct way. Its funny cause the last time I did Bench Dips, I moved my hands to the side of the chair instead of right next to my hips. The different was I felt more sore in my triceps then I did in my shoulders. Now I know why I felt it more in my triceps.
Raymond doesn't look amused at all
thanks bro, very helpful video
Thanks, as always, Jeff! I am a life-long customer and the much better for it.
Yes, I would like a video on the reasons why the 23 exercises chosen failed.
your legs are supposed to be bent?
When I do them with my hands turned out, it hurts my shoulder 🙁 I found with my thumbs pointing forward doesnt hurt. So thats how do them 🙂
Thank you.
this exsis godd or bad
This is a game changer, my triceps are on fire after trying this form out 🔥🔥
Got it thank u
Accidently invented this at school lmao
my whole life turned out as lie.
I started doing this using baby steps, low impact , not going as far down as Jeff did.(I m 63) I'm on my second week of it and going further down now, it is definitely relieved stress on my shoulders but impacted my triceps more! Thank you Jeff!💪👏
I’m so glad you posted this. I found I can’t do as many reps at a time but feel like I got a great arm workout. Is there any way to show full body position on this? I want to make sure I’m not too far out and have correct body positioning. Thank you again for posting!!! Super helpful!!
I did 100 dips every day for 30 days for motivation: https://youtu.be/mHq5zhJ4uOo
Doing dips bad hepled lead to me tearing my right rotator cuff about 10 yrs ago while doing some military dumbell presses.
I was in constant pain for 1 full year before the pain went away except when I sleep, or use my arm in wrong positions.
Thanks, I did exactly what you told me to do and now my shoulders making noises it shouldn’t make whenever I move it. You honestly really suck at explaining things
Without this video I probably would have murdered my shoulders later down the line, this was helpful.
you have the most perfect forehead i’ve ever seen
I was doing it wrong, thanks for the info
Buffed trevor wallace
This has helped me so much. I was doing my dips so wrong and it was causing numbness and tingling shooting down my left arm but I don’t get that with this positioning.
I did one workout wrong and could not do a single push press 2 days later due to soreness and mobility in the shoulders, even tried doing it with no weight and it hurt like I was John Mccain. Glad I found this video, think I need to rest it and never do bad form again.
Raymond looks so depressed…
How many reps & sets should I do per day? any advice anyone
Thank you Jeff! I know you're mostly a clickbait channel, but here you outdone yourself! This explanation is perfect, and the exercise just felt wrong when I did it before!
Damn, I could feel that on my shoulder too…. just thought I was an old puss…. lol… cool ima go try it rn
thanks
Mind blown 🤯. Thanks for this video. I will try the dips that way from now on. It makes sense 👍🏽
Good info
Blocked my back doing it wrong 🙁 🙁
Thanks