Right shoulder pain on dips (my 5x5 tri exercise)

[bignate73]

seated rows
"L" rotations
scapular pulldowns
askem windmills

 

[coolcolj]

basicly as he said

lots of seated pull rows for the lower/mid traps
L-Flyes, either lying down with elbows at the side or standing with elbows supported, which ever is pain free
etc

read article
http://www.t-nation.com/readTopic.do?id=459577

 

[Spanky11]

its definately your rotator cuff thats causing you the problem.

I used to start all my upper body workout with some cuff work. I stopped about a year ago, and am still paying the price for it. you need good shoulders to do full movement on dips.

 

[Synpax]

seated rows
"L" rotations
scapular pulldowns
askem windmills

I know you are trying to help, but I never heard of some of those exercises and can't even find one of them in google - namely L rotations.

For the 99% of the rest of us who don't know all four, here is a link (I am guessing that everyone knows what a steated row is).

Askem Windmills: http://jva.ontariostrongman.ca/WINDMILLS.htm

Scapular pulldowns (with a band?): http://devweb3.vip.ohio-state.edu/Materials/PDFDocs/exer-reh/upper/ther-scap.pdf (it's in there)

 

[needsize]

I would say go with close grip as your 5x5 as well, but as for dips, if you use a narrow grip, and keep your elbows in close, it'll keep more stress off your shoulders

 

[bignate73]

I know you are trying to help, but I never heard of some of those exercises and can't even find one of them in google - namely L rotations.

 

[supreme]

The problem your having with your shoulder is more than likely that you are or have gone to deep and caused a stretching of the anterior joint capsule (often do to full ROM benching, dumbell benching below the pectoral line, dips beyond a 90 deg. elbow angle and leaning back during front lat pulldowns - upright rows & traditional lateral raises can also screw up the area too!)

First you need to have YOUR end range of motion determined for benching, for many the bar touching the chest is too deep and every rep done like that causes shoulder damage - When you lie on a bench or retract your scapula at the START of a pulldown you decrease motion of the scapula, disrupting scapula-humeral rhythm and placing increased stress on the glenohumeral joint, the excess ROM also stretches out the anterior capsule leading to anterior shoulder instability - so what you probably have done is overstretched the anterior capsule allowing the humerus to move around an irritate other tissues. When you do your full ROM dips you are literally shoving the humerus up into the acromion and irritating all the tissue in between - can lead to bursitits, tendonitis, R. cuff problems and impingement syndromes.

I would get it evaluated. I would also change my routine and add in rotator cuff strecthing & strengthing, scapular retraction & depression, lay off dips and eventually go back with a reduced ROM, stop flat benching - move to DB's on the floor and then a stability ball and then back to the bench. Make sure my pulldowns / pullups are 100% vertical and use an underhand or neutral grip, avoid upright rows and swtich lateral raises to the L-lateral raise and avoid the standing calf raise machine - the lever arms can cause compression injuries or aggrevate other problems in the shoulders.

To help with scapula movement and control and rehab - great series of vids by Ian King:

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Description: This video program is a live shoot from a two-day seminar series that focuses exclusively on injury prevention and rehabilitation. This video Ian will share with you Ian's unique and highly effective methods for preventing & rehabilitating injuries.


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http://www.kingsports.net/


Good LucK!

 

[Synpax]

"You must spread some Karma around before giving it to bignate73 again."

Thanks all.

 

[bignate73]

its the thought that counts bro, glad I could help.

 

[Parabellum]

Hi,

The last two times I did dips after about 2months off from lifting, my right shoulder was hurting from the upward pressure.

This is the same day I do 5x5 chest, and the shoulder doesn't hurt with any of my other excercises because none of them push it up like dips do.

Today I tried again and it didn't really hurt until the last set becacuse, until then, I think I was doing them at a kind of angle that didn't upset it. But I must have changed something on that last one that changed it.

AGain, this is just my right shoulder. Any suggestions on what I should do?

I really like weighted dips, and I am loath to pick another 5x5 exercise for my tris. CG are sort of out because I already did regular presses for my chest.

All thoughts welcome.

Stop doing dips.

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