,,DENGERS ZONE''

Bench Dips: Benefits, Risks, and Shoulder Safety

Bench dips are a popular bodyweight exercise often included in triceps or upper-body workouts. They’re simple, require minimal equipment, and can be done almost anywhere — usually with a sturdy bench or chair. While they can build upper-arm strength and improve shoulder stability, they are not without risk, especially if performed with poor technique or unstable shoulders.

How to Perform a Bench Dip

1. Sit on the edge of a bench or chair, placing your hands beside your hips.

2. Walk your feet forward and slide your hips off the bench, supporting your body with your arms.

3. Lower your body slowly by bending your elbows, keeping them close to your torso.

4. Stop just before your shoulders dip below your elbows (or slightly deeper if your mobility allows), then press back up to the starting position.

Muscles Worked:

• Triceps brachii

• Anterior deltoids (front shoulders)

• Pectoralis major (chest)

• Forearms and stabilizing muscles

Benefits:

• Builds upper-arm strength

• Strengthens shoulder stabilizers

• Can improve pushing performance for exercises like push-ups and bench press

• Requires minimal equipment

• 
  

The Risks of Bench Dips

Bench dips can place significant stress on the shoulders. If your shoulders are unstable, weak, or lack mobility, performing dips can push the shoulder joint into what I call the “dangerous zone”.

What Happens in the Shoulder During a Dip

As your body lowers, your shoulders move into hyperextension. This maximally stretches the anterior shoulder capsule, which normally helps stabilize the joint. If the capsule is stretched beyond its ability to stabilize:

• Shoulder joint becomes less secure

• The risk of injuries increases

  
  

Common injuries from poor bench dip form or unstable shoulders include:

• Shoulder impingement

• Rotator cuff tears

• Labrum injuries

• Biceps tendon strain

• Anterior shoulder dislocation (rare but possible in unstable joints)

How to Reduce Risk

To safely perform bench dips, consider the following:

1. Check shoulder mobility: If there is tightness or restricted range of motion, dips may not be suitable.

2. Assess strength and stability: Weak or imbalanced shoulders should be strengthened first.

3. Maintain proper posture: Keep your shoulders down and back, and avoid excessive forward rounding.

4. Consider alternatives: Exercises like triceps pushdowns, push-ups, or bench-supported kickbacks can provide similar benefits with lower risk.

5. Start with controlled depth: Only go as low as your shoulder stability allows — never force hyperextension.

Interactive Video Section

(Insert interactive video here to show correct bench dip form, modifications, and alternatives.)

My Thoughts

I see a lot of trainers selling general workout plans online. Following a program can be helpful, but every body is different — we compensate in unique ways due to individual biomechanics. Our bodies are incredibly sophisticated and adapt to our weaknesses.

For me, it’s always better to consult a movement specialist — whether that’s a personal trainer, biomechanical coach, or sports therapist — to assess your body and create a personalized program. Online plans rarely account for individual weaknesses, imbalances, or mobility restrictions, which can make exercises like bench dips risky if done incorrectly.