Shoulders shrug on the dip
Upper traps elevate rather than the triceps controlling the descent.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Push · Upper Body
Bench Dip (Tricep Focus)
Coaching cues
- Hands on a bench behind; feet on the floor or elevated
- Lower by bending the elbows — straight down
- Don't let the shoulders shrug; keep them packed
- Press back to full extension; squeeze at the top
Common faults 2
Hips drift forward — body not close to the bench
Anterior shoulder stress increases when the body drifts away.
Overactive muscles
Anterior deltoidPec minor
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗