Weighted dips - pain in shoulders

[Chad1998]

For the last few months or so I have been doing weighted dips, now doing them with a 44lbs plate... While it does work my chest and triceps great, the last few weeks I have noticed pain in my shoulders while dipping... It's not a "good workout" pain, more like "someone stabbing you with a knife in the shoulders" pain. Should I just stop doing dips or go with lower weight?

[blazy4lyfe]

well, looking at your profile picture, it looks like you have a winged scapula...

[snailsrus]

For the last few months or so I have been doing weighted dips, now doing them with a 44lbs plate... While it does work my chest and triceps great, the last few weeks I have noticed pain in my shoulders while dipping... It's not a "good workout" pain, more like "someone stabbing you with a knife in the shoulders" pain. Should I just stop doing dips or go with lower weight?

you might be leaning forward to much and using your shoulders/chest to push up rather than your triceps, I would lower the weight and try to keep elbows at a 90 degree angle

[Casca]

I'm with posrter #2, looks like you could have winged scapular.



Dips potentially can be bad. I know why my shoulder was injured and I had to get surgery was because of dips, but I was much younger and didn't think about injuries and was doing 5+ plates dips for reps. After many years, got surgery and recovered. Still do dips, but not going over 3 plates and I stay very aware and tight on my form.

These guys are gymnist, but explain stuff a lot more thorough than most. Pay attention at 2:45s



Look up videos on proper scapular (and shoulder....which is going to be related to scapular position) positioning for everything you do. Always be aware of it till it's second nature to you.

[ironwill2008]

For the last few months or so I have been doing weighted dips, now doing them with a 44lbs plate... While it does work my chest and triceps great, the last few weeks I have noticed pain in my shoulders while dipping... It's not a "good workout" pain, more like "someone stabbing you with a knife in the shoulders" pain. Should I just stop doing dips or go with lower weight?

Don't do anything that causes pain. If you can Dip pain-free with less weight, do that; just run the rep count up.

[sooby]

Could be your form, could be an underlying condition. Either way if it is a sharp pain which is indicative of something wrong you should stop it immediately.

[Chad1998]

Thanks everyone, I'm gonna look into the winged scapula thing a bit more... This morning did dips with less weight and It went fine, well for one of my shoulders that isn't injured. The other one still hurt like hell(less than usual though), but I'm gonna see a doctor tomorrow for that. Cheers for all of your replies

[Garage Rat]

Rotate to a new movement.
As mentioned don't keep doing the movement when you have pain like you describe.
Some thing to consider when dipping is only go down to about where your upper arms are parallel to the floor.
Going super deep puts unnatural stress on the shoulder joints.

[BJP2k14]

#1. Dont let anyone online diagnose you with something you probably dont have.
#2. Dont listen to anyone who listens/watches/follows athlean-x, dudes an actual idiot.

Like the mod said, if you have pain with a movement dont do it.