Say it ain't so, Lance! I'm sorry folks, there indeed may be more risk than benefit when doing the tricep dip.
Dips are the one of the most commonly seen exercises performed in the gym. They are performed by males and females of all ages and are primarily used to target the muscles of the back of the upper arm (triceps brachii ), shoulders, and chest. Variations of this exercise can also be seen using a bench, stability ball, parallel bars, or an assisted dip/pull-up machine. This particular exercise has been around for decades, but more recent observations reveal that they are not appropriate for everyone and may be more harm then help.
The Problem
If you look at the pictures below, the controversy stems from the 90 degree angle at the exerciser's shoulder. We were all taught that we should lower our body until we have this angle, I even instructed my clients with this cue, but this may be placing unwanted stress on our shoulder joints.
The humerus is the bone of the upper arm and in an ideal setting it can move backward 45 degrees, not 90 degrees. Combining this increased angle and the fact that most people do not have optimal upper body posture or range of motion to create an ideal setting, forces the humerus past it’s natural end point leading to negative consequences:
Bursa sac stress (the bursa decreases friction between joints)
Trauma to the rotator cuff (stabilizing muscle of shoulder)
Forward head posture
Pressure to intra -vertebral discs
With all this said, tricep dips should be approached with a more conservative technique if not avoided all together. If you choose to continue to dip:
Do not go as low, less than a 45 degree angle at shoulder
Slow down your speed at which you raise and lower yourself to make up for the limited range of motion
Discontinue if your shoulders elevate or round forward while lowering yourself
Dips are the one of the most commonly seen exercises performed in the gym. They are performed by males and females of all ages and are primarily used to target the muscles of the back of the upper arm (triceps brachii ), shoulders, and chest. Variations of this exercise can also be seen using a bench, stability ball, parallel bars, or an assisted dip/pull-up machine. This particular exercise has been around for decades, but more recent observations reveal that they are not appropriate for everyone and may be more harm then help.
The humerus is the bone of the upper arm and in an ideal setting it can move backward 45 degrees, not 90 degrees. Combining this increased angle and the fact that most people do not have optimal upper body posture or range of motion to create an ideal setting, forces the humerus past it’s natural end point leading to negative consequences:
With all this said, tricep dips should be approached with a more conservative technique if not avoided all together. If you choose to continue to dip: