Useless, useless, even potentially dangerous, when mh experts use these words to describe an exercise, you know it won’t be a good use of your time. In this case, the bank’s crash is the overvalued move in question. This ill-advised move is perhaps the worst exercise you can do for your triceps.
Don’t confuse the proven benefits of more standard dips, which you perform on a dip station or parallel bars, with this shoulder injury yet to come. According to men’s health fitness manager Ebenezer Samuel, CSCSY mh advisory council member David Otey, CSCSThere is no logical reason to include bench dips in any triceps routine.
“The overall cost-benefit is that throughout your training you only [the bench dip] it’s not worth it,” says Samuel.
Why you should avoid bank funds
Some other reasons to avoid the dip bench include:
Funds in the bank put the shoulders in a bad place
According to Otey, the exercise immediately puts your shoulders in a terrible starting point, even with just your bodyweight. “The front of your upper arm literally comes out of the socket,” she says. “So before you even start, your shoulders are already in a very, very vulnerable position.”
Bank funds do not allow you to adjust your position
In other words, once you’re in that bad position, you’ll be in it for the long haul. Unlike when you perform traditional dips, during which you may shift and readjust your torso to rebalance, the bench dips orientation prevents you from drifting away from the awkward position, therefore putting unnecessary stress on your shoulders.
Bank funds put wrists in a bad place
There’s no other way to put it: your wrists will take a beating from the way they’re forced to hold your weight on the bench, as your arms are fully extended and your body weight is positioned in a forward position. And because you can’t adjust the load or maintain a proper range of motion, it’s just a disaster waiting to happen.
Bank fund alternatives
Instead, there are plenty of safer and just better triceps exercises you could be doing instead of the bench.
3 sets of maximum reps
According to Otey, the wrist, elbow, and upper-arm positioning of this move allows you to target the triceps, just as it does in any bodyweight exercise. Plus, the close grip keeps your shoulders in a secure, solid position throughout the movement. If your strength isn’t quite up to the task yet, you can adjust by performing these by putting your hands on an elevated surface.
3 sets of 10 to 12 reps
Granted, the pressdown and the bench aren’t exactly similar, however a key responsibility of our triceps is to carry the right arm, which is what makes the pressdown such a viable alternative. Here, we’re focusing on keeping the arms straight and squeezing the triceps, building a strong mind-muscle connection. .
3 sets of 8 to 10 reps
The traditional dip is something like the squat for the upper body, says Otey. Again, if the movement is too challenging at first, you can always add resistance bands or use a weighted resistance dip machine to build strength.
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