Move · Videos · Technique · 5 min

Shoulder-Friendly Bench Dips

Shoulder-Friendly Bench Dips — video by ATHLEAN-X™ Play · 5:05

Video by ATHLEAN-X™ on YouTube · Open on YouTube

A physical therapist shows why the usual bench dip can strain the front of the shoulder and two simple changes that keep the work in the triceps. Works on a bench, chair or couch edge at home.

  • 5 min
  • Beginner
  • Low impact (no jumping)
  • bench
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Step by step 5

Tap a time to watch that step in the video.

  1. The common mistake: shoulders rolling forward and hiking up toward your neck as you dip. 0:29
  2. Why it matters: that forward, hunched shoulder pinches the rotator cuff with every rep. 1:02
  3. Fix 1: turn your hands out rather than pointing the fingers in toward your body, so the shoulders sit back. 1:59
  4. Fix 2: set your shoulders down and back before you dip and keep them there as the elbows bend. 2:36
  5. Let the triceps bend and straighten the elbows while the shoulders stay set; it's harder, and that's the point. 3:15

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Turn the hands out rather than pointing the fingers in toward your body
  • Keep the shoulders down and back; don't let them hike up or roll forward
  • Let the triceps bend and straighten the elbows while the shoulders stay set

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Shoulders takes loadbench dips, arms behind the body
  • Elbows takes loadbench dips, bending and straightening
  • Wrists & hands takes loadhands on bench taking body weight
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.

Easier option from the coach: Feet in close and flat on the floor makes it easier (description)

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by ATHLEAN-X™; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety