Hips drift far from the bench at the bottom
Shoulder anterior capsule is loaded at a dangerous angle.
Overactive muscles
Pec minorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Push · Upper Body
Tricep Bench Dip
Coaching cues
- Hands on a bench behind the body; feet on the floor or elevated
- Lower the hips until elbows reach 90 degrees
- Drive back up by extending the elbows — not by pushing the hips forward
- Keep the hips close to the bench throughout
Common faults 2
Elbows flare outward
Shoulder external rotation is lost; tricep is undertargeted.
Overactive muscles
Anterior deltoidPec major
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗