The WORST Triceps Exercise 🛑

If you want to build triceps and get bigger arms, triceps dips on a bench are not the way to go. This triceps exercise is less effective for hypertrophy than other alternatives, while being riskier at the same time due to the internally rotated position of the shoulders. There's just no good reason to include this in your triceps workouts when there are far better and safer options such as regular triceps dips, close grip presses or various extension movements like triceps pushdowns, skull crushers or overhead extensions. There's no benefit to including bench dips in your arm workouts, yet there are real risks.

Get Your FREE Custom Workout & Diet Plan:

Connect With Me:

Premium Quality, Science-Based Supplements:
(Save 15% with coupon code YOUTUBE15)

#fitness #gym #workout #buildmuscle #bodybuilding #triceps #armday #armworkout

[SeanNalewanyjShorts]

💪 FOLLOW THESE 2 STEPS TO MAXIMIZE YOUR RESULTS:

1️⃣ Get your FREE training and nutrition plan from me by pressing the yellow profile icon above then clicking the link in bio.

2️⃣ Check out my no B.S supplement line over at RealScienceAthletics.com (link also in bio) and use code YT10 to save 10% on your first order.

✅ Follow on IG for more daily tips: @sean_nalewanyj

P.S. If you signed up for a free plan and didn't receive it, check your junk/bulk folder. If it's not there then contact info[at]seannal[dot]com to have it re-sent.

[TriggerTheNexus]

I love how at this point, the first 10 or so seconds of a Sean Nalewanyj short have become that moment of anticipation to see if Sean will agree with the influencer or just rip them a new one...

[gio]

It would be cool if you give some advice to calisthenic guys who wants to build muscle

[ratchat]

I like doing Bulgarian dips where the shoulders are internally rotated and full bodyweight but no particular risk of injury as long as you keep the elbows about 15-30 degrees behind the shoulder similar to a gymnastics iron cross, shoulder injuries are uncommon in gymnasts

[diegocadei]

Totally ignoring both beginners who need easier variation on a dip and people who don't have a dip bar

[GymGuyJoe]

If you have your hands really close together and pressed against your sides, and go straight down, and straight up so your back is sliding up against the bench, it actually isolates the triceps really well and gives them a full squeeze with a great pump. Everyone is built differently, but it works for me. They are good for supersetting too

[BennyParcher]

This bench dip is actually awesome with your feet off the ground

[craiglewis]

I feel it in my triceps more doing bench dips than standard dips. I also put weight plates on my legs when I’m doing them.

[berube]

Bench dips have been used for a long time and loved by many. Yes if done incorrectly it puts the shoulder in a compromised position. Need to keep the back as close to the bench as possible. However I also see many mess up regular dips as well causing just as much shoulder trouble if not more because of poor form. Everyone's anatomy is different so theres a place for both. I have bad shoulders yet I generally go for bench dips with plates stacked on my lap and get an amazing contraction with no shoulder pain. I then try regular weighted dips and bam shoulder is on fire. And other times regular dips feel fine. To simply tell people not to do these isn't the way to go. Better to show how to properly execute this movement.

Bench dips also remove the use of the chest as well while regular dips if not done absolutely perfectly will hit chest and often lead to more of a chest pump than tricep work.

[mrruffles]

I been using this exercise for years now! I’m 42 and my joints are fine 🙂 Just preference I guess

[apeman]

I swear his shorts are so entertaining because he explains things pretty well

[SeanNalewanyjShorts]

ADDITIONAL NOTES:

I'm not saying you CAN'T do bench dips or that they're *guaranteed* to hurt you. However, on a risk/reward basis there's just no real point, and I honestly can't think of a worse option when it comes to triceps training.

Bench dips are an inferior movement from a hypertrophy standpoint, and while you might be totally fine performing them if you keep things light and are careful, there's no question that it puts your shoulders into a riskier internally rotated position, especially if you're adding weight over time and training close to failure. (Not to mention the potential wrist strain as well)

There's just no good reason to NOT do regular triceps dips (if you're not yet strong enough then use an assisted machine or bands), or the wide variety of other safe and effective triceps exercise to select from.

Update: Alright so as I was writing this caption I noticed that @hxmz_ (the original creator) JUST posted a new clip of this exercise showing a "safer" variation. I agree with his original clip (the one I'm posting here) that this movement is best avoided, but not with the newer clip since the form tweak he shows doesn't solve the inherent problems related to the shoulder positioning and there are still just far better triceps exercises in general.

[eliaberhd]

The dips maskine is prob my favorite exercise of them all. Just feels so nice. Either that or the maskine flye for chest

[freedomring]

Exactly, I'm 61 and whenever I tried doing those over the years they bothered my shoulders everytime.Im adding this extra little comment...its amazing how people will talk crap but back it up with nothing. It's so easy to be a bullshitter on YouTube. Yes I have 3 short back videos, am I ripped, no but at almost 62 I'm still hitting the weights 6 days a week and statistics say most people will give up working out in their 30s and 40s.

[silasmukangu]

Sean Nalewanyj, you are the best! I learn a lot from these shirts! Thank you

[dab_yeetus]

Excellent! This knowledge could save my shoulders. You are my hero sir. 🏆🎊🎖🙌✨❤️

[mchsurdad]

You're honestly the best fitness advice creator I've seen on any platform. Cudos to you my friend 👍

[realEltales]

Best pump finisher on bench dips, also this one for me gives less tension on shoulders because of less weight. I actually got injured on standard one.

[bulletproofbasketball]

Have to disagree, for clients who aren't strong enough to do a regular dip a bench dip is a great regression. Athlean-X has a video on how to fix this exercise with hand placement.

[BrainyNairb]

Thank you Sean for your amazing shorts and videos! I have tweakedy workouts based on your tips and advice and i see a tremendous difference! Seriously inspiring and great contents!