Post 1: Do you Dip?
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Disclaimer: “Most exercises are not inherently bad, issues arise because of the improper implementation of exercises.”
When you do a regular dip - starting with the bars at your sides, arms at your sides, nothing flexed - you’re starting in a "neutral" position - so far so good.
As you begin to lower into the “dip” you begin to lose this neutral position and the humerus (the long bone of your upper arm) is now “extending” or rolling forward.
For everyone’s shoulders, humeral extension (that roll forward) is a very risky position. One reason is because we’ll begin to develop “anterior shoulder instability” - with that you now also have a humerus that is prone to rolling itself forward.
If your rotator cuff and scapular (shoulder blade) stabilizers are strong and in control - you just might be ok, that’s why some ppl can do regular dips without pain - however, if they aren’t, which is MOST OF THE POPULATION, the only way your body can prevent the humeral head (top of the humerus) from rolling forward is with help from the long head of the biceps tendon and the glenohumeral ligaments.
But guess what, these ligaments DO NOT want to be stretched over and over again, when they are repeatedly stretched, they become loose and degenerative.
Enough reason to not Dip too often.
Now when it comes to “Bench Dips” the starting position (hands on a bench, chair, etc) is behind you. The head of your humerus is already rolled forward and there’s no strength, stability, or magic you can do to neutralize that. You’re automatically in a vulnerable position and over time it will lead to injury.
Enough reason to never Bench Dip.
As an alternative: There are an assortment of safe “pushing” exercises that will reduce your risk of injury and target the same muscles as the dip. From beginners: push-ups (even push-ups with your hands on a bench) to intermediate/advanced options like a Landmine press.