Dips are a basic body weight and weighted motion used to construct:
You’ll see dips programmed in every single place from:
However dips additionally elevate an essential query:
Are dips dangerous to your shoulders?
Many lifters expertise:
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Shoulder ache throughout or after dips
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Emotions of instability on the backside place
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Power anterior shoulder discomfort after including weighted dips to their program
As Kibler et al. write in American Journal of Sports activities Drugs,
“The deep shoulder extension place in dips locations excessive stress on the anterior capsule, lengthy head of biceps tendon, and subacromial constructions.”
— Kibler et al., American Journal of Sports activities Drugs
On this article, we’ll break down:
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The biomechanics of dips — what is going on on the shoulder joint
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Why dips can pose a threat for sure lifters
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The best way to modify dips for security and efficiency
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Who ought to and shouldn’t embrace dips of their program
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Options to dips for particular coaching targets
If you wish to perceive whether or not dips belong in your program — and the way to defend your shoulders in case you select to make use of them — this information gives you the solutions.
To know whether or not dips are dangerous to your shoulders, you first want to grasp what is going on on the shoulder joint through the motion.
Dips primarily contain the next key joint actions:
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Shoulder extension → the humerus (higher arm bone) strikes behind the airplane of the torso
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Scapular despair → the scapula strikes downward in opposition to the rib cage
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Elbow flexion and extension → the triceps are driving elbow extension through the concentric part
Nonetheless, the shoulder joint experiences distinctive mechanical stress throughout dips, significantly on the backside place of the motion.
Deep Shoulder Extension Below Load
On the backside of a dip:
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The shoulders are in deep extension, typically approaching or exceeding 60–75 levels of extension behind the torso
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The load on the joint will increase as a result of each physique weight and any added exterior resistance
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Many lifters lack lively management and tissue mobility on this vary — that means ligaments, joint capsule constructions, and passive tissues bear extra load than they need to
Inside Rotation Tendency
As you descend right into a dip:
Scapular Place and Stability Calls for
Efficient dips require correct scapular despair and management:
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If scapulae elevate or tilt excessively anteriorly → extra pressure on the anterior glenohumeral joint capsule
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Poor scapular management additionally reduces joint centration, resulting in much less secure loading on the shoulder
“The shoulder extension and scapular kinematics required throughout dips exceed the lively vary of movement accessible in lots of athletes, rising passive tissue stress and harm threat.”
— Kibler et al., American Journal of Sports activities Drugs
Abstract of Shoulder Mechanics in Dips
| Joint Motion | Threat Elements |
|---|---|
| Shoulder extension | Deep passive stretch below load → anterior capsule stress |
| Inside rotation tendency | Subacromial impingement threat |
| Scapular despair + tilt | Requires robust management → poor management will increase instability |
| Anterior humeral translation | Extreme pressure on biceps tendon and capsule |
Backside line:
Dips place the shoulders in a mechanically disadvantageous place below excessive load. If the lifter lacks the required mobility, motor management, or tissue resilience, the danger of shoulder ache or harm will increase considerably.
The biomechanics of dips — significantly deep shoulder extension below load — create a number of particular threat components for shoulder stress and harm.
Whereas some lifters tolerate dips effectively, others will expertise:
Right here’s why dips might be problematic for the shoulders:
1. Anterior Capsule Pressure
On the backside of the dip, the humeral head interprets anteriorly relative to the glenoid:
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This stretches the anterior glenohumeral joint capsule
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The capsule is just not designed to bear excessive, repetitive stretch forces below load
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Over time, this will result in:
“Deep shoulder extension actions can produce extreme anterior translation of the humeral head, rising stress on the anterior capsule and lengthy head of the biceps tendon.”
— Kibler et al., American Journal of Sports activities Drugs
2. Subacromial Impingement
The shoulder’s tendency towards inner rotation throughout dips narrows the subacromial area:
3. Lengthy Head of Biceps Tendon Stress
The lengthy head of the biceps tendon crosses each the shoulder and elbow joints:
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Within the backside place of dips:
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This locations the biceps tendon below a lengthened, tensioned place whereas below load
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The consequence → irritation and even tendinopathy of the biceps tendon, presenting as anterior shoulder ache throughout dips or urgent actions
4. Scapular Management Limitations
Many lifters lack the required scapular management for secure dip mechanics:
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Incapability to keep up scapular despair and posterior tilt → results in anterior tilt and humeral head translation
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Poor scapular mechanics amplify the danger of each:
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Capsular pressure
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Impingement signs
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Key level:
Even when the muscle groups of the chest, triceps, and shoulders are robust, poor scapular stability can predispose a lifter to shoulder harm throughout dips.
Abstract:
Dips can stress the shoulders as a result of they:
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Load the anterior capsule
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Improve threat of subacromial impingement
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Place pressure on the biceps tendon
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Demand scapular management that many lifters lack
Conclusion:
Dips are usually not inherently dangerous — however they carry clear threat components that have to be revered, significantly for:
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Lifters with a historical past of shoulder ache
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These missing mobility or management
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Athletes performing high-volume or weighted dip protocols
Dips are usually not inherently a “dangerous” train — however they can grow to be problematic if carried out with:
For a lot of lifters, modifying how dips are carried out can dramatically cut back shoulder stress whereas preserving the advantages of the motion.
Right here’s the way to do it.
1. Enhance Shoulder Mobility First
Most of the mobility deficits that trigger painful dips might be addressed with focused shoulder mobility work.
Earlier than progressing into deeper dip ranges, deal with:
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Bettering thoracic extension
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Rising shoulder extension vary of movement
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Growing scapular management by way of full vary
See our information on Shoulder Mobility for essential workout routines to arrange your shoulders for each dips and overhead work.
2. Restrict Depth Primarily based on Energetic Management
The most typical mistake is descending too deep within the dip:
Modify your dip vary:
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Solely descend to the purpose the place shoulder extension stays managed
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Usually that is when your higher arms attain parallel to the ground, or barely beneath if mobility permits
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Don’t chase extreme depth on the expense of shoulder well being
3. Use Bands or Help to Groove Higher Mechanics
For lifters constructing energy or engaged on scapular management, utilizing:
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Assisted dips with bands
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Assisted dip machine
… lets you:
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Keep correct scapular despair
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Management shoulder place all through the motion
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Groove secure mechanics earlier than including body weight or exterior load
4. Pair Dips with Balanced Shoulder Coaching
Many shoulder points from dips stem from imbalanced coaching:
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An excessive amount of anterior chain (dips, presses)
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Not sufficient posterior chain and scapular stabilizer work
Your program ought to embrace:
Balanced coaching creates a extra secure, resilient shoulder advanced → lowering threat of dip-related harm.
Abstract:
Dips might be carried out safely in case you:
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Enhance shoulder mobility first
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Restrict vary of movement to lively management
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Groove mechanics with help if wanted
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Pair dips with a balanced shoulder and higher again coaching program
When applied this manner, dips could be a secure and efficient a part of a well-rounded program for a lot of lifters.
Dips could be a high-value compound motion — however they don’t seem to be for everybody.
Due to the biomechanical calls for and shoulder stress dangers, some lifters are higher off modifying dips or utilizing different workout routines.
Right here’s the way to resolve whether or not dips belong in your program.
Who Ought to Program Dips
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Lifters with wholesome shoulder mobility and glorious scapular management
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Intermediate to superior lifters with a basis of balanced shoulder coaching
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Athletes trying to goal:
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People with no historical past of:
For these lifters, dips — when carried out with secure depth and good mechanics — might be a superb higher physique builder.
Who Ought to Not Program Dips
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Lifters with present shoulder ache or historical past of:
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Anterior instability
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Subacromial impingement
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Biceps tendon points
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These with poor shoulder extension mobility → in case you can not obtain secure dip depth with out extreme anterior shoulder translation
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Athletes with poor scapular management → those that can not preserve scapular despair through the dip
For these lifters, dips usually tend to exacerbate shoulder points than present profit.
Smarter Options
If dips are contraindicated for you, these alternate options can safely goal comparable muscle teams:
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Z Press → builds shoulder and core stability with much less joint stress
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Dumbbell Shoulder Press → scalable overhead energy builder
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Arnold Press → dynamic urgent motion with higher deal with scapular mechanics
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Shut-grip push-ups → secure triceps and chest builder in a extra secure shoulder place
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Cable triceps pushdowns → efficient for triceps hypertrophy with out deep shoulder extension
Tip: Lifters getting back from shoulder harm ought to prioritize:
Abstract:
Dips are finest utilized by lifters with:
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Wholesome, cell, and secure shoulders
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Good scapular management
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No historical past of anterior shoulder points
Lifters with shoulder limitations can obtain comparable coaching outcomes with safer alternate options — and should reintroduce dips solely after restoring full mobility and management.
If dips don’t fit your present shoulder well being or coaching profile, there are many extremely efficient different actions that may goal comparable muscle teams:
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Triceps hypertrophy
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Chest growth
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Shoulder stability
Listed below are among the finest shoulder-safe alternate options, organized by coaching aim:
For Triceps Hypertrophy
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Cable Triceps Pushdown → gives fixed pressure with out shoulder extension threat
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Overhead Triceps Extensions → use a impartial grip to guard shoulders
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Shut-grip Push-ups → secure, scalable triceps builder
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Dumbbell Flooring Press → limits vary of movement, reduces shoulder stress whereas hitting triceps
For Chest Energy and Hypertrophy
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Dumbbell Shoulder Press (Dumbbell Shoulder Press) → trains higher chest and shoulders by way of a secure vary
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Arnold Press (Arnold Press) → promotes scapular motion and anterior delt growth
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Incline Dumbbell Press → reduces stress on the shoulder joint whereas focusing on the higher chest
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Push-ups on Parallettes → permits impartial wrist place, scalable vary of movement
For Shoulder Energy and Stability
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Z Press (Z Press) → promotes glorious scapular stability and core management
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Lateral Elevate (Lateral Elevate) → improves deltoid steadiness and medial head energy
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Entrance Elevate (Entrance Elevate) → builds anterior deltoid with out deep extension stress
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Rear Delt Cable Fly (Rear Delt Cable Fly) → balances anterior/posterior shoulder energy → crucial for dip readiness
Key Tip: In case you’re rebuilding after shoulder harm or bettering your basis for future dips:
Abstract:
You don’t want dips to construct a robust, well-developed higher physique.
Options can:
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Safely goal triceps, chest, and shoulders
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Will let you preserve excessive coaching quantity with out compromising shoulder well being
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Present glorious progress choices if dips are usually not at the moment tolerable to your shoulders
Are dips dangerous to your shoulders?
The reply relies upon solely on your particular person mobility, management, and harm historical past.
Dips place the shoulders right into a demanding deep extension place below load:
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In case you lack the required shoulder mobility or scapular stability, dips can stress:
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Poor mechanics or extreme dip depth additional amplify harm threat.
Nonetheless, for lifters with:
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Wonderful shoulder mobility (Shoulder Mobility)
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Robust scapular management
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No prior shoulder instability or ache
— dips could be a secure and beneficial addition to higher physique programming.
If dips at the moment trigger ache or discomfort:
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Modify depth
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Enhance shoulder mobility and steadiness
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Incorporate safer alternate options like:
“Dips require respect and clever programming — not each shoulder is ready for the calls for they impose.”
— Kibler et al., American Journal of Sports activities Drugs
Key takeaway:
Dips are usually not universally dangerous — however they don’t seem to be universally secure both.
Practice sensible. Assess your shoulder operate. Choose actions that help your efficiency, longevity, and harm prevention.