Tricep dips, when performed incorrectly or too deeply, can be problematic because of the pressure they place on your shoulder joint. While dips strengthen your triceps and shoulders, they can injure your rotator cuff if you lack shoulder extension mobility, says physical therapist Grayson Wickham, PT, DPT, CSCS.
“When your shoulder extension mobility is lacking, meaning you have tight shoulders with extension, your shoulder joint will compensate,” he explains. “This compensation takes the form of your shoulders having to round excessively forward, which puts extra strain on your ligaments and labrum in the front of your shoulder.” Dr. Wickham adds that over time, this strain can cause injuries and pain.
Do This Instead: Skull Crusher
As an alternative to tricep dips, try skull crushers. Skull crushers, or lying triceps extension, isolate your triceps without putting stress on your shoulder ligaments or rotator cuff tendons. Here’s how to do them:
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