fsrc Shoulder Pain and Dips ... Help ! - Shoulder Rehab & Performance

Shoulder Pain and Dips … Help !

Shoulder Pain and Dips

Ouch, Dips Hurt !!

Shoulder pain while doing dips is common … so … many people who work out just avoid doing dips.  But is that the answer?

The last time I did dips, my shoulders ached for several days and I was afraid that I’d done some serious damage.  Why did my shoulders hurt so much?  Was it my age? … my technique?

So, what did I do?  I’ve been avoiding dips.  Fortunately, I just ran across this video from Kelley Starrett and it has given me some direction and hope.  Take a look and let me know what you think:

My Shoulder Pain is not Unique

In short, my shoulder pain / shoulder problems are not unique and can be dealt with.  Basically it boils down to having proper shoulder extension and internal rotation.  Without the correct shoulder extension, your shoulder comes forward, rotates and puts you into a weakened, vulnerable postion … which can lead to shoulder pain and more importantly, shoulder injury.

I’m going to give these shoulder mobility stretches a try and let you know what happens.  I’d love to hear what you think, so leave me a comment.

About Chris Melton

Chris Melton is an entrepreneur, blogger and one of the owners of Joint Mechanix, LLC ... the creators of the Rotater ... a rotator cuff rehab tool used by physical therapists, athletic trainers, athletes and proactive shoulder rehab patients.


  1. Hi Chris!
    I started bodyweight training a couple of weeks ago and wanted to introduce dips to add some variety. When I did dips on parallel bars my right shoulder started to hurt a little, not in a good way. I did a little research on the Internet after my workout and discovered this post of yours. After trying the stretching exercise in the video I do feel a better range of motion in my shoulders. I think the rotation of the shoulder during the exercise is probably what caused the pain in the first place… (I remember doing dips years ago and don’t recall it hurting me shoulders).
    I now plan to do these stretches everyday for some time and strengthen my upper body with exercises other then dips, before giving them another go (this time making sure to get the right form). If I can’t do dips without shoulder pain, I will probably ditch them, though I’m hesitant to do it at this point as I would like to progress to the muscle up in the future.
    I was just wondering if you have any additional thoughts on this stretching exercise and dips in general (I see you posted it a good couple of months ago).

  2. Hi Maciej,

    Thanks for your questions … and I’m sorry for the delay in responding. I’ve been battling a kidney stone for several weeks and finally had to have it surgically removed … not sure the cure isn’t worse than the illness right now.

    About dips … I love them and hate them. Dips are great for muscle and strength development, but are rough on the shoulder joint. As a middle-aged man, the risk of injury is not worth the potential returns .. especially when there are alternative exercises that don’t compromise your shoulder health.

    Here’s another article I wrote on dips:


    I hope you find this helpful.

    Chris Melton – the Rotater guy

Speak Your Mind


This site uses Akismet to reduce spam. Learn how your comment data is processed.