Bench Dips: Causes of Pain, Safe Execution, and Alternatives

Why Do Bench Dips Hurt?

Bench dips, while effective for triceps and shoulder development, often cause pain due to improper form, excessive range of motion, or pre-existing joint issues, primarily affecting the shoulders and wrists.

Understanding Bench Dips and Their Target Muscles

Bench dips are a bodyweight exercise primarily targeting the triceps brachii, with secondary engagement of the anterior deltoids and pectoralis major. They are often performed using a stable elevated surface, such as a bench or chair, requiring the individual to lower their body by bending their elbows, then push back up. When executed correctly, bench dips can be an efficient way to build upper body strength and endurance. However, they are also notorious for causing discomfort or pain, particularly in the shoulder joint.

Anatomy Involved in Bench Dips

To understand why bench dips might hurt, it's crucial to review the key anatomical structures involved:

• Shoulder Joint (Glenohumeral Joint): A highly mobile ball-and-socket joint, formed by the head of the humerus (upper arm bone) and the glenoid fossa of the scapula (shoulder blade). It allows for a wide range of motion but is inherently less stable than other joints.
• Rotator Cuff Muscles: A group of four muscles (supraspinatus, infraspinatus, teres minor, subscapularis) and their tendons that surround the shoulder joint, providing stability and facilitating movement.
• Acromioclavicular (AC) Joint: The joint where the clavicle (collarbone) meets the acromion (part of the shoulder blade). This joint is susceptible to stress during certain movements.
• Scapula (Shoulder Blade): Its position and movement are critical for healthy shoulder function. Proper scapular depression and retraction are vital during dips.
• Triceps Brachii: The primary muscle targeted, located on the back of the upper arm, responsible for elbow extension.
• Wrist Joint: Connects the forearm bones (radius and ulna) to the hand bones (carpals), bearing significant load during the exercise.

Common Causes of Pain During Bench Dips

Pain during bench dips is frequently a symptom of biomechanical inefficiencies, excessive stress, or underlying conditions.

• Excessive Shoulder Extension and Internal Rotation:
  • When performing bench dips, the arms extend behind the body. If the hands are placed too far forward or the body drops too low, the shoulder joint is forced into extreme extension and internal rotation. This position can pinch the rotator cuff tendons or the long head of the biceps tendon under the acromion (shoulder impingement) or place excessive strain on the anterior capsule of the shoulder.
  • Actionable Advice: Keep your elbows pointing mostly backward, not flaring out to the sides. Maintain a slight external rotation bias in the shoulder.
• Inadequate Scapular Stability:
  • The shoulder blades should be depressed (pulled down) and retracted (squeezed together) throughout the movement. If the scapulae elevate or protract, the shoulder joint becomes less stable, increasing the risk of impingement and AC joint stress.
  • Actionable Advice: Actively depress and retract your shoulder blades, imagining you're trying to put them in your back pockets. Avoid shrugging your shoulders towards your ears.
• Over-Recruitment of Anterior Deltoids:
  • While the anterior deltoid is a synergist, excessive reliance on it, often due to poor triceps engagement or improper form, can contribute to shoulder pain and impingement.
  • Actionable Advice: Focus on initiating the movement by bending your elbows and engaging your triceps, rather than letting your shoulders lead.
• Acromioclavicular (AC) Joint Stress:
  • The AC joint is vulnerable during movements that involve significant shoulder adduction and internal rotation under load. In bench dips, especially with a wide grip or deep range of motion, the joint can be compressed or stressed, leading to pain.
  • Actionable Advice: Keep your hands shoulder-width apart or slightly narrower. Avoid going too deep if you feel pain in the outer aspect of your collarbone.
• Wrist Pain/Strain:
  • The wrists bear a considerable amount of body weight during bench dips, especially if the hands are placed with fingers pointing directly forward, leading to significant wrist extension. This can strain the wrist extensors or cause carpal tunnel irritation.
  • Actionable Advice: Ensure your hands are directly under your shoulders. Consider turning your fingers slightly out to the sides (45 degrees) to reduce wrist extension, or use parallettes/dip bars if available for a neutral wrist position.
• Elbow Pain (Triceps Tendinopathy):
  • While less common than shoulder pain, some individuals experience pain in the elbow, particularly at the back or sides. This can be due to triceps tendinopathy (inflammation or degeneration of the triceps tendon) from overuse, improper warm-up, or excessive load.
  • Actionable Advice: Ensure a thorough warm-up. Control the eccentric (lowering) phase of the movement. Avoid locking out the elbows excessively at the top.
• Pre-existing Conditions:
  • Individuals with pre-existing shoulder issues such as rotator cuff tears, labral tears, shoulder instability, or osteoarthritis may find bench dips exacerbate their condition due to the inherent stress the exercise places on the shoulder joint.
  • Actionable Advice: Consult a healthcare professional or physical therapist if you have a known shoulder condition. Bench dips may not be suitable for you.
• Inappropriate Progression or Overload:
  • Attempting bench dips without sufficient foundational strength, adding too much external weight too soon, or performing too many repetitions can quickly lead to overuse injuries.
  • Actionable Advice: Start with a spotter or by keeping your feet closer to the bench. Gradually increase repetitions or add weight only when perfect form can be maintained.

How to Perform Bench Dips Safely

To minimize the risk of pain and maximize effectiveness:

• Hand Placement: Place hands shoulder-width apart, fingers pointing forward or slightly out (up to 45 degrees) to ease wrist strain.
• Shoulder Positioning: Initiate the movement by depressing and retracting your shoulder blades. Actively think about pulling your shoulders down and back away from your ears.
• Elbow Path: Keep your elbows pointing directly backward, not flaring out to the sides.
• Depth Control: Lower your body only until your upper arms are roughly parallel to the floor, or slightly below. Do not go deeper if you feel any shoulder discomfort. The shoulder joint should not go into excessive extension. A good rule of thumb is to stop when your humerus (upper arm bone) is parallel to your torso.
• Body Position: Keep your body close to the bench to maintain leverage and reduce stress on the shoulders. You can straighten your legs for more difficulty, or bend your knees with feet closer to the bench for less.
• Core Engagement: Engage your core to keep your body stable and prevent excessive arching of the lower back.
• Controlled Movement: Perform the exercise in a slow, controlled manner, focusing on muscle contraction rather than momentum.

When to Seek Professional Advice

If you experience persistent or sharp pain during or after bench dips, especially in the shoulder, wrist, or elbow, it's advisable to:

• Stop the exercise immediately.
• Rest and apply ice to the affected area.
• Consult with a physical therapist, sports medicine doctor, or qualified healthcare professional. They can diagnose the underlying issue and provide personalized guidance, rehabilitation, or alternative exercises.

Alternatives to Bench Dips

If bench dips consistently cause pain or are not suitable for your body mechanics, consider these triceps-focused alternatives:

• Close-Grip Push-ups: Excellent for triceps engagement with less shoulder stress, especially when performed on an incline.
• Dumbbell Overhead Triceps Extensions: Allows for a controlled range of motion and isolates the triceps.
• Cable Triceps Pushdowns: Provides constant tension and is highly customizable in terms of load.
• Diamond Push-ups: A more advanced push-up variation that heavily targets the triceps.
• Parallel Bar Dips (Assisted if needed): While similar, the neutral grip and greater stability of parallel bars can be more shoulder-friendly for some individuals compared to bench dips.

By understanding the biomechanics and potential pitfalls of bench dips, and by prioritizing proper form and listening to your body, you can either safely incorporate them into your routine or find effective alternatives that support your fitness goals without compromising joint health.