10/29/2025
The two most important things to remember… The Bench Dip is an excellent exercise, but there are 2 crucial things to remember…. The first thing you’ll want to remember is fingers should point out to the side. When we turn our hands out to the side we externally rotate the shoulder giving more space for the tendons and muscles to move, thereby reducing the risk of inflaming the shoulder.
The second thing is we need to keep our back close to the bench as we go down. It becomes nearly impossible to get the appropriate bend in the elbow when our back is not close to the bench, as well as it pinches our shoulder blades.
