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Dip Pain

When i do dips, i feel pretty good during the set. After the set though, i feel some pain in the front of my shoulder. It doesnt feel like a huge pain, just a little burn. I know dips are supposed to work mainly the chest and tris

What is this pain? Am i doing anything wrong?

Thanks for your help.

Do you get the same burn when you are in fact working your shoulders or only when you do dips? Dips do work your shoulders, so having them get the lactic pump is normal. Try doing them straight up and down instead of leaning forward. You need to differentiate pain from muscle fatique and burn.

I get pain in my collar bone(s) when I dip.

[quote]mastermoore wrote:
I get pain in my collar bone(s) when I dip. [/quote]

I actually get pain there too. That and pretty much the front of my shoulder. it goes away after i get off of the dip bars.

It probably is just muscular fatigue. i pretty much just started doing them, so when i get better it will probably hurt less.

Thanks alot

Any other help is appreciated.

Tom

Tom-

I’ve had pain during dips in the past. Re-read Eric Cressey’s Shoulder Savers. I’ve started doing many of his recommendations and have had generally good shoulder health since. One thing I do is start and end each set at the top of the movement. That helped alot.

Here are some links:

http://www.T-Nation.com/findArticle.do?article=06-074-training

http://www.T-Nation.com/findArticle.do?article=06-075-training

Good luck.

yeah, dips can be great but they do stress the shoulders in an awkward position. Most people who have had shoulder problems tend to avoid dips.

Thanks for the links mike. I re-read the 2 articles, and have found a couple of exercises that i havent all ready added to my workouts.

Also, when you say you start and end the movement at the top of the movement, you are saying you start at lockout, and to at the end of the set, u finish at lockout, rather then the bottom position?
That sounds like a good idea. i will try that today.

I have questions about the serratus anterior work and the prone internal rotators. When i do the exercise in the 2nd video, i do not feel it that much really anywhere. Now, to be totally honest, i probably only tried it once or twice, and probably didn’t use heavy weight. I will try it again the next time i go to the gym (probably today). Does this mean that i need to “activate” the serratus anterior? Is it “dead”?
Also, all i do in the 2nd exercise is lift my shoulder off the bench, and put it back on the bench, right?

When i do the Prone Internal Rotators, i also dont feel it too much (keep in mind i havent done these very much, and i probably used very light weight.) Again, i will also try these when i go to the gym.
So is my “subscapularis” also “dead” and need activation?

Thanks alot for all the help.

Tom

TOM ROCCO

Make sure that your scapular retractors and external rotators are strong. 9 times out of 10 a shoulder problem is somewhat due to a weakness in these muscles.

TOM ROCCO

Make sure that your scapular retractors and external rotators are strong. 9 times out of 10 a shoulder problem is somewhat due to a weakness in these muscles.

[quote]bruinsdmb wrote:
yeah, dips can be great but they do stress the shoulders in an awkward position. Most people who have had shoulder problems tend to avoid dips.[/quote]

I have a bad shoulder due to high school wrestling and it’s all I can do to get a set of dips in. My solution has always been to not do dips.

[quote]haris wrote:
TOM ROCCO

Make sure that your scapular retractors and external rotators are strong. 9 times out of 10 a shoulder problem is somewhat due to a weakness in these muscles.[/quote]

I always try to do 1 or 2 sets of external rotations during my workouts. i am not very strong at the movements, but i am trying to increase my ROM and make sure i do every rep well. I also do TONS of back work, and probably do more back work than i do bench work.

As for scapular retractors- How do i strengthen them? Do u have a link or some exercises i can add to my workouts?

As for an “update” on what i posted before. I tried out the things for the serratus anterior, and i think i am doing them correct (just an up-down movement right?). These i am okay with. The Prone Internal rotations- NOT so much. i dont know if i am doing the exercise wrong, or if a am just “dead” in that i just dont really feel it too much.

Can anyone help me out with this?

Also, when i do dips, i think that i sorta try to push my self up with my shoulders a bit. Is there a way to prevent this, or is this normal?

Mike- i tried the thing with the dips where u start at the top and finish at the top. I didnt feel any pain i normally feel finishing at the bottom. Thanks alot for this suggestion.

Any more help is appreciated.

Thanks alot for all the help given.

Tom