Triceps Bench Dips: Are They Really Safe? Bench dips might feel simple, but biomechanically they put a lot of stress on your shoulder joints. When you place your hands behind you: • Shoulders go into internal rotation extension, overloading the anterior shoulder capsule. • Elbows and wrists also take extra strain, especially if elbows flare or you drop too low. • Long term → can lead to shoulder pain, wrist strain, and elbow issues. ✅ Safer Alternatives: • Close-grip push-ups (bench or floor) –