Stop Doing Bench Dips Like This!
ฝัง
- เผยแพร่เมื่อ 15 มิ.ย. 2024
- 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.
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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 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 / jdcav24 - แนวปฏิบัติและการใช้ชีวิต
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1. Rotate your hands outward
2. Keep your shoulders "down and back". This is tougher on the triceps, but that's what we want!
@Alexandra McFarland yes sameeee my wrist I felt too like I'm putting too much pressure.
I did this and my shoulders are still lying on my neck. Idk I’m pretty young and I’m pretty short or it’s my bench so idk
Man I was doing this whole thing wrong . Dammit
Thanks for saving me 5 minutes of my life
Cheers
Jeff is the guy to set an alarm every twenty minutes when sleeping that way he knows to roll over to avoid muscle imbalancment
LOSDLKGOAGLDFOHFDHKFDSHX
😂
Kingman lo LMAO
Good one xD
Lol i wake up naturally for 10 seconds every hour because each side has like a limited comfort time
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
@Badger0fDeath sure man
th-cam.com/video/N997cmvgKU8/w-d-xo.html
It's a bit old hahah
@Badger0fDeath ..,.
More like he did bench dip the way everyone was/is doing it, then he fixed it.
Just like he used to do 1 Arm Row on a bench that causes hernia.
More than 2 yrs later I've just found out the cause of the rotator cuff impingement that stopped me for working out for more than six months. As I always say, "In Jeff We Trust".
Amen
I've got the same issue on my left shoulder. How did you fix it?
@@Paulipogbi Time... dont do exercises you know which arent working for you with the injury. Bench presses and shoulder flyes were a no-go for nearly 6 months. Had a slight rotator cuff tear (had it checked out).
It isnt forever though, after around 7-8 months I was able to gently do exercises which required strength from the rotator cuff/front delt area. Now around a year later I am around 95% recovered. Dont let it stop you training, just be careful buddy
@@michaelsilver5846 thank you so much!
Rangus hi buddy, sorry to hear you’re having some trouble here and there. It sucks, but isn’t forever... the healthcare system in the UK is very similar in that sense, you will get initially triaged with an leaflet on recovery exercises, a resistance band and some painkillers! If you think your shoulder/bone structure is now a little out of place I would consider chiropractic services - that is in an extreme scenario. Otherwise research rehabilitation exercises for your injury (they seem dumb but they worked for me!). Good luck brother
Jeff teaches me things I never thought I would want to know but now I want to
Yeah .
KADSinayun he's awesome
he is the best
he is really good, one of the best if not the best around, you can't go wrong with him
A lot of stuff that wasn't taught in gym class
Jeff the kinda guy to make a video about how to properly preform a reversed cow girl while using markers.
Abe The Egyptian Pharaoh I love how his comment section has devolved into memes and shit posting lmao
Eze Thomas this is actually my first time and please, if jokes offend you then you're free to fuck off and live in your own unicorn safe space Haven. grow up kiddo
Eze Thomas the kind of guy that hates "the kind of guy" jokes.
Abe The Egyptian Pharaoh 😂😂😂😂😂😂😂😂😂😂😂🤦♂️. KEEP IT PG-13💀 headass
Abe The Egyptian Pharaoh idk why these people are so mad😂😂😂. Why would you come here if you aren't excited to hear what jeff had to say
Legend says that when Jeff dose bench dips, he is actually pushing the earth down...
Ok
Georg Press ok
Ok
@@georgpress soka
Technically, because according to Newton's third law for every action there is an equal and opposite reaction. Meaning as the Earth pushes up on Joff he's pushing down on the Earth. The earth just doesn't feel much movement because according to Newton's second law F=MA. Because force is the same in both cases but the mass of the earth is a lot larger than Joff, the acceleration of the earth is tiny, virtually 0. But it still technically exists.
Skip to 0:00 for the real talk
So cringy
SilverWater I think there was a mistake the video went backwards
0:05
Lol
Wtf is up with these negative comments? The vid was informative and as usual very applicable!
When you see Raymond , you know Jeff bout to drop some serious knowledge on yo asss!
lool
thanbir hussain fucking Raymond gets pulled out too often for them examples. he's falling apart as you can see Jeff rip his shoulder out
thanbir hussain I was just thinking about that.
thanbir hussain right! 😂
I wonder how Raymond maintains that 0%body fat level all year round.
0:00 - 5:05 This is only part of the vid thats actually informative
Mauricio Parada aye u right lol
Mauricio Parada thank you for telling me!!
Mauricio Parada even the intro
Vince Jerome Tells you how to greet people.
Mauricio Parada that's the whole video?!!
This is the only dip variation I can do around my house and I must admit just rotating my hands has made such a huge difference in my form. This channel is straight up and down brilliant.
ok so are my shoulders supposed to hurt?
@@namelesss8226 what do you think about Jeff cavaliere u tube on how to do a bench dip correctly well 🤔 hello I am Rodney from California I am 65 years old and I have been trained with weights for a long time starting at 12 starting with basic Joe Weider barbell course 👍 set in the 1960s And that's how they were done they were called tiger dips before they were called bench dips and it goes on and on and on if you wanna do the history all the way back to the Roman times but anyway when I read Jeff cavaliers are F calvalier's article on TH-cam I was thoroughly impressed I have I have been training for a long time and doing them wrong wrong wrong They did start to bother my shoulders I tried to modify it By not going deep but Jeff is right doing him the way he recommends what a difference my triceps pumped up like they never have listened to Jeff he knows what hes talking about that is just my opinion so nice to hear from you in your article please get back to me California is waiting have a it's waiting have a wonderful day I still train Monday Wednesday and Friday full body and I love it I train like the old school 1st 1st for health 2nd 2nd for strength and 3rd for cosmetic appearanmedical parents everything is all different everything is about how everybody looks and they have forgotten the culture of what it's all about health look up an article on Leroy Colbert and you will get the meeting potatoes of what I'm talking about I train like the old school 1st 1st for health 2nd 2nd for strength and 3rd for cosmetic appearanmedical parents everything is all different everything is about how everybody looks and they have forgotten the culture of what it's all about health look up an article on Leroy Colbert and you will get the meat and potatoes of what I'm talking about
Bro ...did it helped your lower pecs to be more define?I am also in similer situation like you...but i cant do the normal dibs in my house to get the lower difined pecs...so i want do this...(The only thing i am doing is inclined pushup right now)
@Carlo Mig wear gloves or clean your floor
How many people here from other dip videos? 🤣
Cheese dip here 😰
Yep
Me🤣
Dip dip potato chip
Nope I just watch jeff
Jeff is the type of Guy to correct your Bones and scapulas position when picking a spoon
Lame
😂😂😂😂😂😂😂
@@JuanMejia-md8re why
The scapula is a bone
🤣 exactly, every exercise I have been doing so far is wrong, Jeff always gives a reality check
I quit doin bench dips because it hurt my shoulder...now I know why!!!!
RTR20 !!! Me too
well, I didn't hurt my shoulder but I had the feeling I was doing something wrong
@@user-md7su9ym1s same
Me too!
First my right, which is okay now and don't know why, and recently my left shoulder.
Same
I almost don't even want to try an exercise until I've watched Jeff's take on it
Same.. I've been doing this dips wrongly
wow, just when I thought I was at least doing one exercise properly...this guy is brilliant
Jeff doesn't wear shirts. Shirts wear Jeff.
stale this comment is underrated
I'm in agreement.
stale does not compute
Jeff once did the Ironman because the competitors poor form triggered him
Jeff doesn't do pullups, he pulls the sky down😀
Jeff the type of guy to flex his teeth while he brushes them in 45 second time intervals
William Velasquez fuck aay too funny hahaha
At 78 degree angle, right?
William Velasquez Ujwal Thakur you have to externally rotate your front teeth in order to create that tension. Let's take a look at Raymond over here...
lololol that's a fuckin good one man. he is helpful as shit none the less, little problems catch up.
hahahha
This the best exercise that made my triceps burns like hell but i had a lot of shoulder pain and i changed my hand position like jeff did. no more shoulder pain thanks to this legend
Your content has been so helpful. You, by far, give the best sound advice. It is refreshing to see that you promote safety while still teaching us how to get maximum results. Thank you.
shoutout to my nigga raymond the skeleton #TheRealMVP
JEFF V still my nigga tho
JEFF V No one claimed he wasn't white or that he was anything but white. I don't see the point in your comment.
black people have white bones too
we're all white inside 😄
Can you please make a video on how to breathe correctly while lifting
Lea Vohn He talked about it briefly in a previous video. You have take air out because it flexes your core, and provides with more stability.
Take in air and then blow it out. This is called inhaling and exhaling
9/10 trainers agree you should do this
JEFF V, you're right but I think it's best if you inhale through your nose and exhale from your mouth. It keeps your breathing steady and from getting exhausted too quick..
When doing Squats, Deadlifts, and Benching(less so than the first two) you should be performing the Valsalva Manuveur to create intra-abdominal pressure to take force off of your lower back and spine. This helps you deadlift without back pain and get out of the bottom portion of the squat more easily.
breathe in during eccentric phase (lowering) breathe out during concentric phase (exerting the force)
WOW, I would never have realized the kind of damage I've been doing to myself. I like the fact that Jeff points out how these exercises affect your joints. A regular muscle-head may not notice this in the short run, but it's good to know to ensure a long life free from the repetitive strain injuries.
Thank you for sharing all these great videos free to everyone!! I always feel like I'm getting a great education watching your videos!!
Wow, I was just doing that exercise right now and you talk about it. Now I'll have to do them again and right
80% of the way in when Jeff says “guys” you know it’s time for the next vid lol
Seriously true and underrated comment
Seriously true and underrated comment
I was a gymnast and I used to incorporate dips into my morning mat work after competition days. If you push your hips well forward, you will avoid all this. I would do the dips on a built-in cabinet and then prop my feet up on two armchairs, so that the range of motion is properly defined. It also makes it a bit more fun and challenging.
Hey ,, plz suggest any video for this 😊😊😁
Do you think Raymond was the previous cameraman from Jeff's old videos?? Run, Jesse, RUN!
lmfao
Huahahahahabahahahhahahaa
He overtrained obviously
🤣🤣
No bones about it!!
Dude these videos are sooo helpful. Keep em coming. You're a gift to the athletic community.
"Tommy Idaho" Cardon so let me get this straight. Your actual name is Cardon and the rest is just your nicknamr? daamn.
Man jeff is a life saver.. will never loose gratitude for this guy
This video is really useful
I’ve never paid attention on the position of my shoulders when doing dips before 😮
Now I'm convinced that Jeff is absolutely a psychic.
Light Yagami well done
jeff you're awesome man, you've totally transformed my body. I'm so much stronger and have more energy throughout the day. Thank You.
Love that you entice people into your business by actually being open and transparent by providing free, quality information that everyone can benefit from. The world would be a better place if more businesses used this simple yet awesome model.
this must be the tenth time I'm watching this clip. Saved to my "Training Favourites" folder.
Mate I watch your videos every day I work out...5 days a week...and when I move to a new program...I research the form on your channel.
I can't express enough gratitude. I'm going to buy ALL of your things. Mate I'm gonna buy the SPECIAL EDITION SIGNED BY JEFF version of ALL the things mate. You're my fucking hero. Thank you.
I'm surprised there aren't more people copying your formula...I haven't found anyone that adds as much value as you Sir.
Oh my god his triceps..
every time I think I made some gains, Jeff shows me that I am a pussy
Thanks Jeff, I appreciate that
Everybody's Uncle dude😂😂😂😂
Everybody's Uncle 😂 😂
then Where is dick ??
🤣🤣🤣😆
Bulo AP ye bhi sahi
Thanks dude I'm subscribing, because you did your homework and you're smart
Thank God for TH-cam for having a platform for knowledgeable Trainers like Jeff. I'm 52 but have always exercised and back in the day there was no TH-cam only mostly bad advise. My shoulder currently is in bad shape, I only wish I know better when I was younger
Priceless information! I was guilty of doing it the wrong way but NEVER again. Thanks Jeff
Thumbs up if you got off your couch and tried it right away ;)
*Toilet
ye
Yup :') :')
Yup cause i have always avoided this excersize because it felt wrong. But this way feels alot more natural
I'm self-trained...but jeff's my online coach 😁😁😁
wow... I've been doing bench dips wrong for a long time. guess I'm lucky I didn't stick with them for too many weeks at a time.
thanks, Jeff
Thank you Jeff, this is incredibly helpful information and something few other channels would cover!
FINALLY!!! Now I can do these without any discomfort at all... you really do save us a lot of grief!!! THANK YOU!!!
You give great knowledge, Jeff
Thanx alot for sharing your knowledge. Its really very helpful.
God bless you.
No notifications, I'm just always on youtube lol
Make my day. hahaha
BrickFilmsCinema Lmao... Same. I always get notifications like an hour later.
Shredded af dawg. Explanatory is full knowledge. Thank you!
Love your videos! Very helpful and I show them to my clients as well. It's one thing for me to explain it, however showing your videos gives my clients an amazing visual of the explanations. Appreciated Jeff!
And that's why you're the best JEFF! Great vid/info
Update6 months and I'm still loving this bench. th-cam.com/users/postUgkxo_64lVTGMk7y4aXTPxPOcQ3YTLyQ6kYV I use it almost daily. I've gotten used to the small wobble and it's no problem at all. Love the storage, it folds right next to my weight set in the garage and hardly takes any space. I wish the covering material was a little bit tougher. I have a feeling that in a couple years it'll tear, but the bench is very well priced that I would just buy a new one.3 month usage review. Awesome bench for someone looking for compactness and storage. I did have to drill a couple holes to adjust my preferred seating position and leg bar position but that's only due to my personal preference. It's very sturdy for normal workouts, but for anyone going above 100# dumbbell press it wobbles ever so slightly. I would probably go with a fixed bench if that's the case. That being said i can accomplish 99% of my normal gym workout with this setup. Very happy with the purchase.
I love this guy man he is such a big help
Awesome demonstration of the proper technique to do tricep dip exercise.
I have a bulging disk in my lower back which causes pain in my left shoulder so no strain on it is exactly what I’m looking for. I instantly felt this movement move from my shoulders, where I was able to dip much much further down but with terrible form and it didn’t feel sustainable, to my triceps where there a much smaller movement but I didn’t feel it in my shoulders at all and it absolutely felt sustainable. Nicely done sir.
I really appreciate this man's knowledge, consistency and honesty. I have been doing a lot of things wrong and I've injured myself. I even found a video where he tells you the proper way to use a foam roller. Most fitness folks just tell you to roll, but there's actually a method to something that seems so simple. Too many fitness gurus don't know their stuff. He definitely does!!!!
Love Jeffs videos. The explanations really put things into perspective.
This was definitely helpful and informative I appreciate learning the correct way with reasons why and the visuals sold it even more.
Jeff is the type of person who can make a full body workout with an fidget spinner!
Jajanajahanajajahabahahahahahahaha
*a
Great video! I can now do dips without aggravating my shoulder. I have an impingement in my shoulder and I can feel it popping against the bones when I do them incorrectly. Marking those “little” tweaks allows me to feel zero pain and pressure.
Love you bro! Imma be watching your videos more often, because I’ve been killing my shoulders! I appreciate your diligence and I will be getting your programs dude! Thank you dude
Your amazing instruction has helped so many areas to improve, thank you!
the skeleton is like leave me alone 😂😂😂 am thin i know😂😂😂
😂😂😂😂
Jeff, I did it wrong repeatedly.
Thanks for instructions!
Greetings from Germany ✌
This literally changed my life. Literally. Thanx bro.
so much good information on this channel and I have definitely taken Jeff's tips and it has helped me to get in better workouts and improve my form. Love this channel
Hey Jeff, I've been watching all of your videos for years and thank you for all your content and teaching everyone. I recently got to the point to where I can't lift anything above about 10 pounds without any pain in my left arm that seems to stem from the ball and socket joint and maybe the bicep tendon as well. It's been a month and I still can't use my arm normally. I'd love to see an opinion on what to do when you're injured because not alot of us know what to do in this circumstance.
This is exactly what I was looking for.. I knew I was doing the dips wrong
love your videos, bro! They're always super clear and easy to understand!
Great to know! Now I will keep this in mind when I do bench dips and/or regular dips. Thank you for making this video sir!
"dip, dip, Poe tay toe chip"
Dipping into serious knowledge, here!
Im here to inform you won the pun award of the century. It took 11 months cse we had stiff competition but its finally here.
Cheers Jeff, the video has bloody saved my shoulders!!
Thanks mate
Thank you, i have a shoulder injury and you just saved me a lot of pain !
1 min and already 3 dislikes. I think some people subscriped just to dislike
Make that 2. One person wasn't strong enough to maintain the dislike.
Necati Elci Those people are fat who cant lose weight
subscribed* before grammar nazis correct me
Necati Elci sub me please I will sub u back
Necati Elci This was funny ,😂😂
I have been doing this wrong all my life. Also everyone around me. 😂
Gotta show'em this video. Thanks Jeff.
Thx Jeff - have now corrected and getting results without pain
You have the best content on youtube for fitness thank you for all the years of help
I've been having trouble with my shoulders since I started doing front and side lateral raises. I thought those were the cause, but having watched this video, and applied what Jeff said, my shoulder pain has gone! Yeah it's more difficult, but I'd prefer not to rip my shoulders out.
I also noticed my chest pain has improved as well, could that be linked? A tightness across my sternum, tender to the touch and "cracks" when I stretch my arms behind me. Definitely musculo-skeletal, I'm not having a heart attack or anything!
Thanks for another awesome video Jeff!
Tiege Han..wrong channel.
aman nijhawan Tiege Hanley memes are everywhere!!!😂😂😂
aman nijhawan alpha m for the win. They should do a work out video together. Aaron is pretty ripped himself
anonympersona Alpha is more of a Bro Lifter tho, doing workout vidsto impress Ladys, Jeff is doing vids for not injuring yourself while getting ripped
Jim van der Heijden u think so? I disagree but I do respect your opinion. I think he's ultimately like Jeff. Just trying to help us guys out. Whether that's with personal fitness goals or how to dress. But Jeff is certainly more knowledgable in his field of course
ghsdsgfd Because it solves all your problems.
its kinda insane how helpful your videos are
the detail make the difference thank you
Hey Jeff, a friend of mine who is a physical educator told me this could harm me. He said:
Most people have wrist and fingers flexors shortened. This position demands a great stretch and tension of these muscles. Long-term effect = flexor tendonitis and medial epicondylitis.
Second point, in this hand position the natural compensation is to throw the elbow inwards during the execution. The elbow joint is in gingival, that is, it allows movement in only one plane. With this natural compensation, the joint can wear out.
Third, the shoulder joint is not simple. We have three external rotator muscles and only 1 internal rotator. Therefore rotating the shoulder internally is a natural position where the body defends itself (since q has 3 structures to maintain stability), while tension in external rotation, it has only one muscle (usually shortened) to guarantee this stabilization. That is, the excessive effort in the internal rotator, in the long run will promote an increase in the protruded shoulders posture (rotated forward) because there will be an imbalance of forces between agonists (internal rotators) and antagonists (external rotators).
So, can u shine a light here and counter it ? I feel way better doing the exercise as you explained on the video, he insists though, that I do not :(
In Jeff
we trust
Q PO
If this is risky too, may I ask your friend how it should be done instead to prevent risk of injury
Because of doing it wrong way I injured my shoulder now I have shoulder impingement and everytime I externally rotate my shoulder it hurts or cross my Arms
Incredibly helpful. Thank you.
Mind blown 🤯. Thanks for this video. I will try the dips that way from now on. It makes sense 👍🏽
Jeff: Releases a video at 4am
Me: Hey, who needs sleep...
Duca Moris 3:44 over here
Duca Moris same
Finally I can join to the Group "I was going to make this exactly exercise today Jef! And in wrong way! thanks for the valuable information!"
Thanks Jeff,!!! You're the best!!!!! Greetings from Brazil!!!!
Great video, there are apps or there instructing people to do these exercises incorrectly. Jeff is totally right ! Thanks so much for covering this !
Jeff the kind of guy to curl a pencil with his fingers to make them stronger
James Mortimer And you look like the type of a guy who's momma never made him a sandwich in his entire life
James Mortimer nah he uses dumbbells for that
Edward Kenway hahahaha!!!
Edward Kenway What is that even supposed to mean? Was that supposed to be an insult?
He prolly finger curls what I deadlift
Hey Jeff, have a quick question about one of your workout programs. I'm on month 3 of the Max Size program and I'm already thinking ahead of what I should do next. Love the workouts and I literally see strength gains week to week. I want to know if I can restart the program from day 1 month 1, but just up the weights. Appreciate all the videos and work you put in!!
You should message him on ig about that. its rare he replies in the comment section
ask under the QA section in the program inside AX, one of the coaches or others will guide you. my advice would be to do it again with increased weights, you can also begin using different weight levels (lower and slightly higher) from your previous months to increase muscle confusion. he also has a video on that as well.
JustAnotherZen thanks a lot, that's what I was already thinking of doing!
Thanks Jeff! Very helpful as always!
Excellent explanation on how these dips are done incorrectly and damage it can do to the shoulder. Thank you!
watching that class I could conclude this: I'll never do that exercise again
can you please do a vid about how to workout legs with osgood shlatters disease
Yes, then do one about how to work out with polio
lmao
Hey Jeff I tried doing bench dips a couple of years ago because I saw some EMG studies where they had some of the best tricep activation. I had to end up stopping them because of the shoulder pain it was causing was messing with my pressing. I realise now i was using the wrong technique.
Thank you so much for showing the correct technique on this as now I hope I will be able to implement them without causing further shoulder pain.
I hope you realize just how much you help others Jeff.
This is exactly what I needed! thank you!!! :) Your channel is amazing!
I LOVE YOU MAN
I WISH YOU SEE MY COMMENT
rotatorcuff ripper dipper
Just finished doing plenty of these after feeling discomfort in my shoulder, looked up this video and now I know. Thanks Jeff.
Ok seriously..... everything this guy puts out is gold!
2:40 was so weird when jeff quickly went down and pitch of his voice changed. Hilarious but sketchy
You are either a kid sitting 16 hours infront of pc or somebody with serious self esteem issues. I think.
Krasen Maximov seriously