Alternative to Dips?

[MegaVovaN]

Hello all,

I was doing dips (I can do 5 easily, normally did 8-10 dips per set, maxed out once at 16).

I was following Stronglifts 5x5 and it's Dip exercise. When in bottom position, pain in shoulders is intense. When I get off the bars, it is unbearable!
Pain inside circles (pic)

My dip bars are about +4 inches from shoulder width on each side - maybe they're too wide? Anyways I cannot position them closer.


I stopped doing dips for now, and the only alternative I was told (by a friend) is wide-stance push ups.

Can you recommend an alternative for Dips? TIA.

 

[SociallyChallenged]

Originally posted by: MegaVovaN
Hello all,

I was doing dips (I can do 5 easily, normally did 8-10 dips per set, maxed out once at 16).

I was following Stronglifts 5x5 and it's Dip exercise. When in bottom position, pain in shoulders is intense. When I get off the bars, it is unbearable!
Pain inside circles (pic)

My dip bars are about +4 inches from shoulder width on each side - maybe they're too wide? Anyways I cannot position them closer.


I stopped doing dips for now, and the only alternative I was told (by a friend) is wide-stance push ups.

Can you recommend an alternative for Dips? TIA.

Um, to me it sounds like a combination of things. It sounds like your dip bars really are too far, which could lead to straining of the rotator cuff or even a sort of tendonitis. You may want to look into some rehab exercises to see if they help. Also, wide stance pushups may still strain the same muscles. I would let them rest a bit and see if you feel the pain while doing the rehab exercises. If so, do the exercises up to the range of motion that doesn't hurt at all or barely hurts. Do them with heavier weight than what's stated unless they're really shot. I had moderate pain and went in and used 12 pounds. You may wanna start with 8's or something. If the rehab isn't helping, go see an orthopedist. Good luck though, hope it gets better.

 

[MegaVovaN]

I do not have any pain since I stopped - when I did the exercise, intense pain would calm down in maybe 3 minutes and then was light pain, sort of "after feel" of stretched tissue for the next few hours.

No pain whatsoever now

But it will come back if I do couple sets of exercise.

EDIT: Thought I'd add pics
UP

DOWN

Disregard improper form, I just got on bars to show how far apart they are compared to my shoulder width.

 

[SociallyChallenged]

They are pretty far... I really would try to add an attachment (or bend it) or something because that will definitely cause some strain.

 

[brikis98]

yea, looks like the bars may be a bit too wide for you. note also, that i find that some people just *can't* do the motion for dips without shoulder pain - something in the structure of the shoulder joint just prevents it.

there are plenty of alternatives, the best being bench press. if you have a special need to hit the lower parts of the chest, you can do decline bench. if you are trying to target triceps more, try close grip bench press or skull crushers.

and, especially with any kind of strength training, be extremely cautious and conservative with your shoulder joints. almost every weightlifter has shoulder issues and they tend to only get worse with time. If it hurts, STOP, let it heal and try to ease back into it. If you can't do it without pain, don't do it at all, or you WILL injure yourself.

 

[MegaVovaN]

Point taken - I won't do dips again until I find some way to make these bars closer (would have to think how attachment works). IF pain persists then, no dips.

As for shoulder motion - maybe, but my shoulders are very flexible. I have been swimming in teams on and off since I was 7 years old. My specialty stroke is breaststroke, which mimics dips position at one point of motion range pretty closely, I think.

 

[BlahBlahYouToo]

Decline bench at the steepest angle.

 

[paulxcook]

Originally posted by: BlahBlahYouToo
Decline bench at the steepest angle.

I was going to suggest this.

 

[Jahee]

A thought i had is that you're lowering yourself too far, i know that when i get past a certain point at the edge of my range of motion it hurts, maybe you're dipping too far?

 

[MegaVovaN]

Originally posted by: Jahee
A thought i had is that you're lowering yourself too far, i know that when i get past a certain point at the edge of my range of motion it hurts, maybe you're dipping too far?

Perhaps...I dip to the bottom of range my shoulders are capable of.
I'll join a facility that has small weight room and a couple pools - if it has adjustable dip bars I'll try dips again.

 

[bignateyk]

I tore my rotator cuff doing a weighted dip Be careful...