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.

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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).

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