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)

[@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! 💪🏼🙂👍🏻

[@calvinpowell6662]

Now that's an awesome dad right there!! My older brother did the same thing!!

[@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

[@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. 🤘

[@kawaki3556]

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

[@deepakyadavg]

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

[@mablem.9094]

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

[@Hitchpster]

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

[@baum6721]

This stuff is exactly why Jeff is and will ALWAYS be the fitness king of TH-cam.

[@naegleriafowleri2230]

how? this advice has been around since 80s lmao

[@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..

[@lucijdm9745]

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

[@BloxBeat0]

best content for building muscle keeping you big as hell

[@handsomeyoungfella]

ok buddy no need to glaze him

[@lucijdm9745]

@@handsomeyoungfella who's doing that?

[@JesusChristFitness_Official]

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

[@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

[@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

[@FacelessOfficial1]

aaaand suddenly I have one more confortable exercise on my toolbox...

[@BloxBeat0]

having a toolbox keeping you big as hell

[@JesusChristFitness_Official]

A comfortable exercise keeps you big as hell

[@JohnB-ct3ul]

I always learn something watching these videos. Thank you!

[@shawno66]

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

[@dreamlily7797]

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

[@udomachinwa3329]

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

[@Willlustrates]

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

[@josephhaddad9069]

tried it yesterday and it was insane. thank you!

[@user-jk2zw6bd4r]

Thank you very much honestly I learnt something new 💯

[@raulclaros1025]

what a great tip! thanks coach!

[@Deagles11]

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

[@moonflow23]

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.

[@jenz1138]

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

[@muhammadmuaaz9858]

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

[@shanev011]

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

[@ryanlynch290]

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

[@khester7397]

Yet another reason my shoulders are effed.

[@BloxBeat0]

your shoulders being effed keeping you big as hell

[@amarnathvarma3852]

I needed to hear this man thank you so so muchhh

[@brijor6ff7]

Damn... been doing this wrong for 30 years lol

[@PS-qb8rm]

Great tip! Thanks

[@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.

[@macareuxmoine]

Thank you for saving my shoulders!

[@ivstinian]

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

[@patil_dafuq]

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

[@mikkoojala770]

Nice sound effects! Thx for the tip.

[@tiiiefff2011]

Thank you so much! Best tip ever🙏

[@Inspiring-transformation]

Great advice as always

[@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

[@andrewdavis6917]

Thanks Jeff

[@andrewhardee6721]

Thank you Jeff! 🖖

[@girikeypi0703]

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

[@raifhasan4589]

So, I was doing it wrong for all these years.

[@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😅

[@user-hk3zx2ol4x]

Thanks coach ❤

[@ericxb]

glad i watched this, good stuff

[@blotfd]

hand placement, thank you!

[@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.

[@rihannah07]

when Norris came across this clip, Chuck learnt something he never knew

[@larssonk22]

..damn this explains a lot

[@michaelelliott1212]

Thanks, Jeff 👍

[@RosaPerez-ko6jq]

Perfect thanks 😊

[@FirstFishDonut]

Needed this🤦🏾‍♂️👌🏾

[@mathspecialistsllc9519]

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

[@thewarriorspirit]

Thank you💪🏿

[@cfodc823]

Thx, now I'm doing it right!

[@jacktalos7]

Wow. Thank you.

[@mysticisminindia]

Lovely info

[@ScottD1]

I needed to see this today

[@Mindfultranslations]

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

[@majedsalem625]

Dangerous exercise

[@masterbro]

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

[@paulferreira8342]

I miss the longer videos

[@Shadow-uw3ld]

Pro tip. Thank you

[@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!

[@mikes9012]

Love this guy

[@gabrielalmeida3164]

This guy is gold

[@gabrielbuckley6814]

Nice…. Thanks!

[@ght_1]

This should be a last resort as it’s probably the worst way to do dips and you’re taking up a bench

[@discodan2265]

Posture up lads ❤

[@EritreanChic]

So helpful

[@benbwaite9858]

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

[@deking1973]

Thank you sir.

[@DhruvSharma-bl5hf]

this was helpful

[@Skyfitness143]

❤❤❤thksm sir ❤❤🎉🎉🎉

[@waytogo11]

Jeff is the best. Not watching him might be killing your gains

[@parissturt2788]

Thank you

[@ValeriaM1983]

Mind blown! 🤯

[@Shap0o.PlayZz]

Okay.. I am guilty of doing the first way 😂😂

[@pompa550]

Good a short video from Jeff

[@hectorsanchez7581]

Thanks coach

[@Leadloose]

thank you.

[@patmalloy3569]

Makes so much sense

[@user-sj7jm6rh8h]

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

[@tunirsarkar]

Di Maria

[@balanbalan4484]

Your correct

[@maxst9561]

turned my hands the way he said and had wrist problems for a week 👍 yeah i dont know about that one

[@wellthisisinteresting4912]

Thanks dad

[@raulsaavedra709]

Maybe this is simply not an exercise to do on a bench, maybe better on low parallel bars?

[@billy4525]

And you are always the best

[@edwworth]

Thank you! Now I know why shoulders are hurting and not getting stronger. 😂

[@anwarsalem3596]

The women program u have which Im a member of it shows the first variation !! U might wanna update that. Thank you 🤍

[@nomnomyourmom]

You actually can use pronated or supinated grip, what you don't want is flaring the Elbows out to the side (over internal rotation of shoulders).
The tip Jeff shows here is to have supinated grip so you can tuck elbows in easier neurologically.
It's a tip, not necessarily a must, just don't flare the elbows out in the Frontal Plane.

[@ex-x7079]

Thanks.

[@briansho225]

Just watching this makes my shoulders think about dislocating themselves 😮

[@RockBottom4]

Meh not sure on this one

[@Ceeloss777]

Thanks

[@fredricclack7137]

ThanX!

[@dariorox1]

i simply do it on parallel bars