Back in high school, I got a pretty nasty dislocation of my right shoulder while wrestling, which ended up with a partial rotator cuff tear. Being an impatient teen, I half-assed the therapy to get back in the gym, which has led to recurring issues of shoulder stability. I get subluxation of the shoulder somewhat frequently if the humerus gets put in a compromising position, and can aggravate the RC if I do a lot of heavy, high volume work. The shoulder is actually ~1/2" lower than my left, with a bit less mobility as well.
I do band work daily to keep the supporting musculature strong, and I know my limits and try to work within them at all times. I’ve never had a sublux while doing any barbell work, but I do get some pretty bad discomfort when doing dips. This sucks, because I love dips, and could stand to bring up my triceps and rear delts.
I’ve tried performing them while remaining straight vertical, as well as with a forward lean. Wide or narrow grip. It always feels like the humerus is being pushed up/into the clavicle or shoulder capsule, which is both painful and worrisome, given my injury history.
I love doing weighted chins, and would like to be able to do weighted dips as well, but I don’t want to exacerbate the injury. Are there any tips or positions that you can recommend for mitigating the stress on the joint, or otherwise helping me out?