Fix Your Dips No More Pain! — Key Takeaways
To fix dip-related shoulder pain, slow your tempo, add a bottom pause, and reduce volume before tweaking grip width or body position.
Key takeaways
Slow your dip tempo and pause at the bottom to reduce anterior shoulder pain
Slow your dip tempo and pause at the bottom to reduce anterior shoulder pain
- Dive-bombing and bouncing uses stretch reflex, creating stress tendons can't absorb
- Slower tempo plus bottom pause removes the tendon-aggressive aspect of the dip
Switch to ring dips to vary hand position and work around shoulder pain
Switch to ring dips to vary hand position and work around shoulder pain
- Rings allow tucked, flared (scapular plane), or abducted positions
- Width adjustments let you find an angle that avoids anterior pain
Reduce dip volume, intensity, or frequency before abandoning the exercise
Reduce dip volume, intensity, or frequency before abandoning the exercise
- Overload from too much too soon is a common hidden trigger
- Cutting back and giving the body time to adapt often resolves pain
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In this video
- 1mTechnique adjustments for shoulder pain
- 1mProgramming and overload assessment
- 1mTempo and pause modifications
- 2mPatience and gradual adaptation
- 3mRing dips as an alternative
- 4mProgram promotion
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