When attempting dips, my front delts hurt like a mother. Its so bad i can't do dips. Obviously i have some kind of issue somewhere, any one able to point me in the right direction?
Currently running mobility drills for shoulders, t-spine and hips after years of desk work, hoping this may help.
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Thread: Dips destroy shoulders
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11-22-2013, 03:18 AM #1
Dips destroy shoulders
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11-22-2013, 03:23 AM #2
You need to be leaning forward when u dip bro, not straight down , you need to really make sure your grips not to wide and make sure your form is relatively good so your rotator cuff isn't being fkd every rep.
Il try and link you to exampleLifts at 101 KG BW
Squat- 190 KG in comp
Bench- 125 KG in comp, 135kg unofficial
Deadlift 230 KG in comp
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11-22-2013, 03:26 AM #3
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11-22-2013, 03:30 AM #4
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11-22-2013, 03:34 AM #5
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11-22-2013, 03:36 AM #6
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11-22-2013, 03:37 AM #7
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11-22-2013, 03:41 AM #8
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11-22-2013, 03:57 AM #9
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11-22-2013, 05:37 AM #10
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11-22-2013, 06:54 AM #11
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11-22-2013, 07:03 AM #12
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11-22-2013, 07:36 AM #13
- Join Date: Jul 2013
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I had the same issue and quit doing dips until my shoulders felt right, then came back and evaluated my form on an assisted dip machine. My problem was that I was flaring my elbows, letting them go out to the sides, instead of keeping them tucked and sending them back behind my body as much as possible. Now dips don't hurt anymore.
Others have covered all of this, but...
- Use the narrow grip if your dip bars are adjustable.
- Keep your elbows tucked in close. (I found that putting my hands a little further back behind my body, near the end of the grips, made this easier.)
- Don't go down past parallel.
- If something hurts, don't do that thing.Nah, fukk that. I’m not doing that.
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11-22-2013, 09:09 AM #14
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11-22-2013, 09:39 AM #15
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I'd be willing to guess you aren't controlling your bar path well. If you keep it under control, it will control elbow flare and lead to more tricep emphasis.
Also, I don't feel triceps in any of my presses and all of my pressing HEAVILY emphasizes triceps to improve my shirted press. Don't worry so much about the "feel" part of the lift.Experience, not just theory
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11-22-2013, 10:32 AM #16
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11-22-2013, 10:48 AM #17
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11-23-2013, 06:45 AM #18
Some people just weren't made 2 do dips pain free. Find what works for you, plenty of alternatives.
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DL - 240kg
Squat - 180kg
Bench - 130kg
Total - 550kg
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11-23-2013, 07:27 AM #19
you're right. regardless of leaning forward or not a healthy shoulder shouldn't hurt. sorry can't help you though i have no problems with my shoulders *knocks on wood
i think you're going in the right direction trying to figure out why it hurts during those specific movements because you can most likely get rid of iti jerk, you clean.
bench press: 998383892939838382923829833928394849384293829930494 lbs
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11-23-2013, 10:30 AM #20
Also, I've read not to "shrug" at the top of the dip. I had my left clavicle broke in two about ten years ago, it healed retarded as chit! Doing chest dips and not shrugging at the top so far has worked painlesly for me. I started doing dips with different color assistance bands until I had enough strength to do them on my own.
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11-23-2013, 10:37 AM #21
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11-23-2013, 10:38 AM #22
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11-23-2013, 03:06 PM #23
what a lot of ppl don't do is retract their shoulder blades while they dip
http://www.youtube.com/watch?v=Oa5BEaQ9T6Y
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11-23-2013, 03:12 PM #24
I have to make sure my posture is proper at the top of the lift. I can easily suspend myself upright with bad posture in the shoulders, but if I give extra attention to it before I descend, I get rid of any shoulder problems I might have otherwise. I also would only go about an 1/8th of the way down on the first rep, a little more on the next, and near all the way on the third before going the intended ROM.
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11-23-2013, 04:31 PM #25
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11-23-2013, 04:33 PM #26
- Join Date: May 2006
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Yeah, but what hugeaiden says is more important. I would do them upright, but after a while, my elbows would start to hurt. So now I just go by feel and use form that feels comfortable on my joints and emphasizes using the muscles involved. I get a good workout from it and little to no joint discomfort anymore. In the long-run, that's what really matters.
This, too. I naturally do that for fuller ROM, but i'm sure it also eases it up on the rotator cuff as well. Kinda like if you don't retract the shoulder blades on bench and incline, your shoulders take a beating and your chest doesn't feel as stimulated.
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11-23-2013, 07:54 PM #27
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So do we know for sure that if the proper form is done that dips can be done safely?
I don't have a shoulder injury, but I do want to strengthen my shoulders a bit because I feel like I could have a problem if I don't take precautions.
I used to love dips and had good results from them, but with all these posts of people that are getting injuries from them... I'm a little wary!
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11-23-2013, 08:15 PM #28
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11-23-2013, 09:21 PM #29
If you keep your elbows tucked by retracting your scapula the muscles of the rotator cuff are in a much more stable position and shouldn't cause issues. If your elbows are flaring however, its going to stretch the rotator cuff and put it in a vulnerable spot taking much more of the stress in the movement and thats when injuries start to come in.
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11-24-2013, 03:21 AM #30
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