Avoid This Exercise!

                The shoulder is a very complicated joint in the body both anatomically, and biomechanically. It is similar to the hip joint in a sense that it is ball and socket and many muscles cross and connect around the shoulder girdle. The major difference between the shoulder joint and the hip joint is that the hip joint is a weight bearing joint whereas the shoulder relies more upon muscles and ligaments for stability. The other major difference between the two joints is the socket where the Glenohumeral head rests in the shoulder is much more shallow than that of the hip socket, which makes it the most mobile joint in the body. Shoulder injuries are a common problem with your average Joes/Janes, and especially in "Overhead" athletes (baseball players, quarterbacks, tennis players, volleyball players, etc.). This joint can be overused and many problems can occur. However, I am not here to explain the anatomy of the shoulder, I am here to talk to you about a particular exercise(s) to avoid to continue good shoulder health.

                The one exercise I have repeatedly seen performed by gym goers and athletes (that should be avoided at all costs) is the "Bench Dip", or whatever you want to call it (pictured below). I understand it is supposed to work the triceps and it is a regression of an actual dip; however, the movement  performed during this exercise is detrimental to shoulder health. I don't agree with using regular dips for some of my athletes, either; however, I have used other variations of dips with success. Bench Dips should be on the Gym Exercise Banned List along with: Behind-the-Neck Lat Pull-Downs and Behind-the- Neck Military Press.

 

               

                You can see, in the picture above, how the elbows go behind the body.  This causes the Glenohumeral Head to slide forward and push against the Labrum of the shoulder. When the head is pushed against the labrum in such a manner, you are going to be susceptible to an injury, labrum tear, AC joint injury, or shoulder pain.  An injury may not happen immediately, but over time you will most definitely see more risk than reward from repeatedly performing this type of exercise.  Usually, this exercise is used as a beginner exercise, which is even worse because the person does not have the motor control, muscular development, or strength at this point. This exercise should just be avoided all together.

                This exercise is  something that should be avoided by the average gym-goer.  More importantly, "overhead athletes", in particular baseball pitchers, should avoid it at all cost. If your trainer has you doing these....Run! Remember, the motion of a throw causes the gleno-head to slide forward in the eccentric portion of the throw as the ball passes behind the shoulder. Obviously this needs to happen if you want to be a competitive pitcher; however, exercises that cause more stress and overuse need to be re-thought before they are just thrown into a program. There are definitely better exercises to use to help you get positive results. Train Smart!