Yesterday I was doing dips and on my last rep of my last work set I heard/felt a POP in my sternum. Didn't think it was that bad so I dropped the weight to +45 and tried another rep but I felt slight pain and didn't want to risk it. After finishing up my entire workout/getting home I posted what happened in my workout journal and researched a bit about Sternum pain but couldn't figure anything that matched my case.
Most are 'very common' and is nothing to worry about. But I believe mine may be more than very common. It hurts if I lean forward, look up & drop my arms (just like a DL position, which isn't good), and also if I look up & to the right or left. If I breathe in deeply there is the same dull/achy feeling as well.
Do you guys have any tips that would help? I told my parents about it but didn't make it sound like it hurt at all. I really don't want a weightlifting injury that would hinder my progress in any way. I already have a feeling I won't be able to do dips again- or anytime soon.
Here's a video of my form if it means anything.. This is 3 sets prior
Thanks so much
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Thread: Sternum pop during dips!?
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08-30-2010, 10:24 AM #1
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Sternum pop during dips!?
live.laugh.lift
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08-30-2010, 10:42 AM #2
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08-30-2010, 10:44 AM #3
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08-30-2010, 10:48 AM #4
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No, believe me that's not the only exercise. I do plenty of other work for chest/shoulder/tris! I think it took 3~ months to build up with that
Thanks for the advice guys. Will try 'adjusting' my rib back in to place.
Was just maxing out yesterday, goal has been 2 plates for a while.live.laugh.lift
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08-30-2010, 10:50 AM #5
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08-30-2010, 10:51 AM #6
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08-30-2010, 10:54 AM #7
My sternum pops when I stretch once in a while. But never had any problems. It is the cartilage. At least that is what it is for me. You could ask your doc. if you are concerned. I never have pain with mine. Just a pop like cracking a knuckle.
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08-30-2010, 11:04 AM #8
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That's the thing, it didn't hurt yesterday when it happened. It felt like like you said - cracking a knuckle. But last night it began getting worse. This morning it isn't worse but it isn't better. I mean it's not terrible and won't hinder most anything except for dips, which I have a feeling I won't be able to do again, or for a while.
EDIT: Nice dips in your avi, btw
Just tried what farsscf said with the help of a door frame, but couldn't get it. The pain isn't unbearable, but it's just pretty frusteratinglive.laugh.lift
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08-30-2010, 11:16 AM #9
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08-30-2010, 11:20 AM #10
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08-30-2010, 11:30 AM #11
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08-30-2010, 11:33 AM #12
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08-30-2010, 01:20 PM #13
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08-30-2010, 01:23 PM #14
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08-30-2010, 01:47 PM #15
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08-30-2010, 01:55 PM #16
Yes, did it decades ago at the Y and about the same size as you. Honestly can't remember if it was weighted or not. It buckled and popped like you said. Hurt quite a bit and was a LONG time before I could do a decent dip without pain in that area. I'm guessing/hoping I injured it more than you did.
Looks like you went too deep with too much weight on the 2nd rep. I'm pretty sure that's what I did. I'd stay away from dips til that area doesn't hurt on it's own or when you press it. THEN, see if it's uncomfortable just getting in the TOP position on the dip station and slowly see how it feels lowering yourself. Might be better to try the assisted dips machine for a bit if your gym has one. Worst thing you can do is aggrivate it all over again.
You're young enough, you'll probably heal faster but dips don't need to be done fast, much deeper than arms slightly below parallel, and go easy on bumping up the weight too quickly.
My 1c.
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08-30-2010, 01:57 PM #17
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08-30-2010, 02:35 PM #18
Whoa! 1x 90!? Somehow I missed that; must have also been looking at other replies.
Get healed up and fugetabout any 1's for some time; keep your reps at a min of 6. You done good forcing yourself all the way to the top before lowering, but that descent wasn't controlled. Your back looks too rounded to me, but thats partly a Gironda method. Gironda dips; you'd be facing the opposite way, tuck your chin in and hold your feet out in front of you; your back will be kind of rounded. Regular dips like you were doing, thrust your chest out more, back straight and a bit of a forward lean.
Leave your ego out of singles on dips unless you're doing negatives or high rep/little rest sets.
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08-30-2010, 02:38 PM #19
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08-30-2010, 02:48 PM #20
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Like said above, you can pay cash at a Chiro for $35-$45. Or you can use your parents health insurance and pay the copay. I put up with it for a long time and one time mentioned it to my Chiro and he knew exactly what it was and fixed it immediately. I was very glad I brought it up. I have had several broken ribs and I am very familiar with it. I guess I have taught myself how to fix it.
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08-30-2010, 04:10 PM #21
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08-30-2010, 06:50 PM #22
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08-31-2010, 11:40 AM #23
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08-31-2010, 11:45 AM #24
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08-31-2010, 01:02 PM #25
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12-30-2014, 10:00 AM #26
First time I have seen the same problem that I have experienced. It happened push up variations. Basically to avoid this type injury you MUST use proper form on all the push type movements (bench, dips, push ups, OH press). I waited a month and it seemed better but the cartilage was not fully healed. The cartilage was most likely damaged and needs time to heal fully. If you do not let it fully heal it leads to more problems. your sternum supports your ribs and ribs support your pecs.
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12-30-2014, 10:12 AM #27
My sternum pops all the time. Nothing painful OR harmful. Just my old bones getting adjusted back into place, kind of like knuckles. I experience them with bench press from time to time
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12-30-2014, 10:28 AM #28
Should you seek medical advice a chiro would be a good place to start. I tend to go my chiro that also practices Kinesiology. Makes a huge difference, as he's more in tune with fitness and muscle range of motion.
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12-30-2014, 04:30 PM #29
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12-30-2014, 05:47 PM #30
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