Weighted Dips & Shoulder Pain

[PoweredUp]

I remember having a discussion with several members a few weeks ago about shoulder pain associated with weighted chest dips. I had tried unsuccessfully to add dips back into my routine on quite a few occasions over the past 6 months, but each time I just couldn't get past the pain it was causing in my left shoulder blade.

Yesterday I decided to give it another shot, but this time I had a buddy of mine check my form to see if we could pinpoint an issue. After the first few reps he pointed out that I was dipping down much further than necessary. So I adjusted to the point where it seemed as though I was only dipping about 3/4 of what I was doing previously. Needless to say, I was able to get through 3 sets (weighted) after not being able to do more than 4-5 reps total since last summer.

You obviously want to get a good full stretch in your chest when leaning foward, but in my case I was dipping to the point where my upper arm was going well beyond parallel. That was obviously putting a lot of undue stress on my shoulders. Hope this helps out any of you who were also experiencing excruciating shoulder pain during your dips. You may simply be dropping down much further than necessary.

 

[sabrefan74]

when i do weighted dips i try to flare my elbows out and not to tuck them in near my body i go about 1/2 down then back up

 

[chaos13]

hey power, it sounds like you might not be going straight up and down. a buddy of mine kinda had the same problem and it was because he was leaning forward too much when he was doing them.

 

[PoweredUp]

hey power, it sounds like you might not be going straight up and down. a buddy of mine kinda had the same problem and it was because he was leaning forward too much when he was doing them.

I most definitely lean forward because that gets the chest more involved. Now I will agree that I was leaning forward too much previously, but there still needs to be a good lean. Straight up and down forces the triceps to handle the brunt of the load (which is great if your doing dips to emphasize the triceps).

I follow the ROM like they show here:

http://ast-ss.com/training/exercises/execution.asp?bp=Chest&pn=11

 

[musketeer]

Dips really affect different people differently, due to the length of your arms in comparison to the shoulder girdle and flexibility and as a result are not effective for everyone. Just do what feels the most comfortable and to maximise chest involvement get the breathing right and mentally crunch your pecs.

 

[GUARDIAN]

Dips really affect different people differently, due to the length of your arms in comparison to the shoulder girdle and flexibility and as a result are not effective for everyone. Just do what feels the most comfortable and to maximise chest involvement get the breathing right and mentally crunch your pecs.

+1. i think my long arms have alot to do with my pain.