8 Most Useless Workouts Ever
2. The Triceps “Bench” Dip
Why It’s Useless
Professionals now consider the triceps dip and related biceps dip to be contraindicated exercises. That means no one should do them, ever, for any reason. It turns out that these exercises put excessive stress on the rotator cuff muscles, deltoid, bursa, and other parts of the shoulder. They can also lead to nerve impingement and neither is very effective for working out the muscles of the upper arm.
There are a number of good alternatives to the triceps dip including parallel dips, push-ups, and more. The triceps drag exercise is highly effective in developing the upper arm as well. In this exercise, you lay on your back on the floor. Then, you extend your hands back over your head, as if reaching to stretch. You can do this with or without weights.
Another great choice is the simple triceps extension, which you do while kneeling. Hold a dumbbell in one hand and start with the upper arm parallel to the ground and the elbow bent at 90 degrees. Extend your arm backward at the elbow until it is pointing straight behind you. These exercises are simple, safe, and effective for developing the triceps.