Dips, when performed correctly, can be one of the most potent movements for developing the #chest and #triceps as well as bolstering bench pressing strength. However, in order to properly perform this exercise, the athlete needs:
- Adequate shoulder extension and internal rotation ROM
- Strong scapular stabilizers and rotator cuff muscles
- No history of anterior shoulder instability or “shoulder dislocations”
The shoulder extension and internal rotation of the shoulder joint required to perform a dip can tend to push the head of the humerus forward, or anterior, leading to shoulder instability or even subluxation. If you have these above physiological constructs, AND YOU NEED THIS MOTION FOR FUNCTION IN SPORTS, OCCUPATION, OR EVERYDAY LIFE, then there is absolutely nothing wrong with this variation! If you do not meet the above criteria, a safer variation to hit the triceps would be a cable tricep extension or chest press to hit the #pecs.