Great video! I almost got rid of my left shoulder pain during dips by following almost the same rules: 1) narrow bars as possible 2) supination 3) slow motion with full stop. Now I will pay more attention to lats activation. It's really difficult to find narrow enough bars with necessary supination angle, but I found :). Don't stop doing dips! Just listen to Matt and do it in the right way!
Rock on Ivan. I'm super excited that Dragon Door is coming out with a bodyweight gym soon with an adjustable width dip stand. It's so hard to find dip stands with an appropriate width! What were the ones you found?
I hated the car dips in all gyms; always way too wide. But I did find one gym that had an adjustable handles. However, I could only do dips for a couple of weeks before pain sir in. .....BUT, since I quit using weights and only do bodyweight exercises the pain is going away. Bars are still too far apart so I'm going to do what was suggested in the video: ring dips.
If you're wondering: the reason you should perform dips with a supernated grip is because supernation causes you to externally rotate your shoulders, which is better for your shoulder health than internal rotation.
it is amazing, i understand everything you say and it makes sens to me! you don't scream at us or ramble on. thank you for being concise, not high on coffe and not putting people down. you're a great man
+YamEruDesu Best of luck with that shoulder man. Keep me in the loop as to your progress and if there is anything I can do to help. For now, take your time and let it heal up. Joints like shoulders and knees take their sweet time.
+RedDeltaProject Thanks man, wonderful channel by the way, really underrated and I'm pretty sure it'll grow in time. I was really tempted to train today, but I got too worried about the shoulder and I ended up doing abs. It hurts pretty bad, hoping it would go away with a good night's sleep
i've tried the one second pause in most of the exercises as CC predicts. it all helps to stay away from injuries. thanks for taking care of our joints!
Best video I've seen on this! I stopped doing dips because of pain and injury every time I did them. Watching this I now have a good idea what I've been doing wrong. Great metaphors too :) Thank you so much, liked and subbed.
Ouch man, sorry to hear that! I was fortunate enough to not have shoulder pain, but on one occasion I felt a searing pain flow along my spine after a set of dips with a 70# dip belt. Scared the heck out of me.
RedDeltaProject yeah- I've possibly been babying the shoulder a bit too much, but I think resting that AC ligament at first sign of trouble can save a lot of heartache. Also, expect an e-mail later in the day
This is the best information I have found on dips period!!!!! Coming from someone who has injured a shoulder from dips, this video changed it all! Thank you brother from the bottom of my shoulders health! Haha
This is incredible advice and you have made dips feel easy for me! Thank you for what you do. Your channel advances the best most solid advice when it comes to calisthenics.
I will follow your advice,since i feel some shoulder pain due to my heavy pulling /pushing routine (mostly weighted) i follow lately. I always do a good 15 minutes warmup,but the slight pain/discomfort is there. And yeah,damn wide parallel bars!So,it's not only me that find parallel bars too wide and uncomfortable. Other than that,great advice never thought of before. I can't thank you enough for all this information Matt! Hopefully i will feel better in the coming sessions. Thanks again!!!
I hope all goes well for you and your shoulders. Joint pain is so very frustrating. Also, something I forgot to mention in this video, think about pinching the BOTTOM of your shoulder blades together. Sometimes folks will pinch their shoulder blades but they are still elevated which can still hurt. Pinching the bottom of the blades should help more.
Yeah, I was all happy when I started to be able to do dips. Unfortunately, I was doing them all wrong and wasn't keeping my shoulders down. I had a trainer at the gym, their suggestion was for me to lean forward more (I'm still recovering from that advice). Wish I saw this video back then
Sorry to hear you got your shoulders jacked up, I know how much that sux, but learning from the experience will make you stronger in the long run for sure.
I'll be applying these tips later today, thanks Matt! Do you ever start at the bottom position for pistol squats? Do the same muscle activation benefits carry over to legs exercises?
For sure, starting at the bottom of a pistol squat is a great idea. I even recommend starting at the bottom of most pushing exercises including handstands and even lunges.
With all this mind-muscle connection taking so much concentration, I dont know how people focus lifting and listening to music (especially loud) all at once, and also how comes sprinting builds your legs yet your not consciously tensing up your whole leg muscles?
More than welcome there Anthony. Be sure to check out reddeltaproject.com for free ebooks and the RDP podcast where I put all kinds of great stuff for you.
I don't know, I hadn't even heard of them until now. Looking at a couple of videos my initial reaction is that they look incredibly unnatural and not a good idea, but then again I've never put them into practice so I don't have much basis for my opinion.
RedDeltaproject Thanks for your response. People who like it, claim its better for targeting the chest muscles. I personally always experienced shoulder pain when doing them, I agree they feel unnatural.
Great video! One question though: how are you able to keep your lats activated during the lowering part of the dip? I found it to be impossible, if I'm to use a full range on motion. Does the traps kick in?...or leaning the body forward helps? If I'm trying to keep the lats activated the entire time, and basically not letting the shoulder joint going up (shrugging the shoulders just a little bit), my range of motion is greatly decreased. Thanks in advance!
Also, try to keep your traps on with pulling your shoulder together. That might help a bit. But it is a challenge to keep the back tight at the bottom of the dip. Just work on keeping that tension on as deep as possible and it will get there in time.
I guess, although Im not sure why you would want to, and you can grip it, but it probably won't be the best way to do dips. Although supinated straight bar dips are fantastic to practice.
So I already have shoulder pain, to the point it prevents me from my workout. What’re some good exercises to get rid of the pain? Hurts during pushups and dips of course, I’d like to be rid of it to continue training.
Best to get it checked out to know what the cause of the pain is. There can be any number of issues going on and some hands-on assessment can get you on the road to recovery the fastest.
1. Get checked out by someone qualified. 2. If you can't do that, there are a set of movement tests you can do to see if your problem is impingement or another AC joint dysfunction, like sprain in the ligaments or bursitis. In general, it seems like the treatment for each range from resting the shoulder to treating inflamation to surgery. If you suspect a sprain, you may be able to find enough relief from kt tape, rest (for at least a few weeks- shoulders don't seem to have quick fixes), then some rehab exercises. A doctor would most likely treat bursitis with an anti inflammatory injection and prescribed rest period. Impingement seems to be worst of all and could require surgery to correct. 3. If you have the option, definitely best to talk to a professional- correcting these issues the right way the first time can definitely save more training time down the road.
Preexisting conditions should certainly be addressed and rehabbed with the appropriate training. Any healthy exercise can aggravate an existing injury. But once you're healed up, yes dips should be pain-free. If not, something should be addressed.
Even with all these tips I always end up injuring myself. Same with pullups. It hurts my shoulders. But I do them cold. I mean warming up to gtg throughout the day seems unnecessary. Or maybe I should idk.
I know that keeping the joints loose and more action ready has done wonders for me. I always felt tight and stiff until I made daily shoulder circles and similar exercises daily staples.
Try taking a video of yourself doing dips to see if you're shoulders are really locked down and you're keeping your elbows from flaring out. If they still bother, you might just need to let them rest or see a professional to make sure no damage has been done in the shoulder joint.
Would be helpful if you cut to a video of yourself actually doing the exercise, correctly before you move onto the next instruction. Like you’re teaching style.
Sorry this video is older than dirt back when I didn't have the tech to do cut screens. Here's an updated version will demo: ruclips.net/video/6iOdgCkQvZI/видео.html
![Chino Pacas - Modo Capone (with Drake & Fuerza Regida) [Video Oficial]](http://i.ytimg.com/vi/zjv8TQ0gBkg/mqdefault.jpg)
Great video! I almost got rid of my left shoulder pain during dips by following almost the same rules: 1) narrow bars as possible 2) supination 3) slow motion with full stop. Now I will pay more attention to lats activation.
It's really difficult to find narrow enough bars with necessary supination angle, but I found :).
Don't stop doing dips! Just listen to Matt and do it in the right way!
Rock on Ivan. I'm super excited that Dragon Door is coming out with a bodyweight gym soon with an adjustable width dip stand. It's so hard to find dip stands with an appropriate width! What were the ones you found?
I hated the car dips in all gyms; always way too wide. But I did find one gym that had an adjustable handles. However, I could only do dips for a couple of weeks before pain sir in. .....BUT, since I quit using weights and only do bodyweight exercises the pain is going away. Bars are still too far apart so I'm going to do what was suggested in the video: ring dips.
If you're wondering: the reason you should perform dips with a supernated grip is because supernation causes you to externally rotate your shoulders, which is better for your shoulder health than internal rotation.
First breakdown that’s actually helped
it is amazing, i understand everything you say and it makes sens to me! you don't scream at us or ramble on. thank you for being concise, not high on coffe and not putting people down. you're a great man
Thanks, I did enough of that more amateur stuff in my earlier videos so I think I got it out of my system.
:-)
The most precious tips for dips! Changed my life ! 👍🏼👍🏼👍🏼
Best calisthenic channel ever I don't even watch other channels videos no more . I just go to my RDP playlist
Thank you very much Br Ave for your support and for watching my stuff :) I really appreciate it a lot.
Commenting with a fucked up left shoulder cause of dips from two days ago, you just gained a sub
+YamEruDesu Best of luck with that shoulder man. Keep me in the loop as to your progress and if there is anything I can do to help. For now, take your time and let it heal up. Joints like shoulders and knees take their sweet time.
+RedDeltaProject Thanks man, wonderful channel by the way, really underrated and I'm pretty sure it'll grow in time.
I was really tempted to train today, but I got too worried about the shoulder and I ended up doing abs. It hurts pretty bad, hoping it would go away with a good night's sleep
i've tried the one second pause in most of the exercises as CC predicts. it all helps to stay away from injuries. thanks for taking care of our joints!
Gotta take care of those joints man! Once they go, they take everything else like strength and muscle along with them!
+RedDeltaProject yup, tell me im struggling to workout with a spraint ankle and it's pretty mind bogging
thanks so much, what you said about lats and width is probly exactlywhat ive been loking fro, cant wait fo my next chest day
Best video I've seen on this! I stopped doing dips because of pain and injury every time I did them. Watching this I now have a good idea what I've been doing wrong. Great metaphors too :) Thank you so much, liked and subbed.
This subject needs to keep being revisited- I'm getting over an AC joint sprain right now, that I'm pretty sure came from hunching on my ring dips.
Ouch man, sorry to hear that!
I was fortunate enough to not have shoulder pain, but on one occasion I felt a searing pain flow along my spine after a set of dips with a 70# dip belt. Scared the heck out of me.
RedDeltaProject yeah- I've possibly been babying the shoulder a bit too much, but I think resting that AC ligament at first sign of trouble can save a lot of heartache. Also, expect an e-mail later in the day
Thanks for these tips. I'm having serious neck/shoulder pain after just a few weeks of weighted ring dips... so will try to follow this advice.
This is the best information I have found on dips period!!!!! Coming from someone who has injured a shoulder from dips, this video changed it all! Thank you brother from the bottom of my shoulders health! Haha
Glad to help, also keep your chest and grip tight too. That helps and something I learned after making this video.
This is incredible advice and you have made dips feel easy for me! Thank you for what you do. Your channel advances the best most solid advice when it comes to calisthenics.
So happy to help Joseph, keep on rock'n those dips and getting strong 💪
This saved my life bro! Love it
I will follow your advice,since i feel some shoulder pain due to my heavy pulling /pushing routine
(mostly weighted) i follow lately.
I always do a good 15 minutes warmup,but the slight pain/discomfort is there.
And yeah,damn wide parallel bars!So,it's not only me that find parallel bars too wide and uncomfortable.
Other than that,great advice never thought of before.
I can't thank you enough for all this information Matt!
Hopefully i will feel better in the coming sessions.
Thanks again!!!
I hope all goes well for you and your shoulders. Joint pain is so very frustrating. Also, something I forgot to mention in this video, think about pinching the BOTTOM of your shoulder blades together. Sometimes folks will pinch their shoulder blades but they are still elevated which can still hurt. Pinching the bottom of the blades should help more.
Thank you again!Great content as always! :)
Started from the bottom now we here got a new definition
You're a genius Mark!! Thank you!
Very useful, thanks!
You are a godsend my friend 🙏
Yeah, I was all happy when I started to be able to do dips. Unfortunately, I was doing them all wrong and wasn't keeping my shoulders down. I had a trainer at the gym, their suggestion was for me to lean forward more (I'm still recovering from that advice). Wish I saw this video back then
Sorry to hear you got your shoulders jacked up, I know how much that sux, but learning from the experience will make you stronger in the long run for sure.
great video!
Can you post a demonstration video please to show "bad" and "good" dip form?
I'm on it!
any link to this?
Good tips to learn. I'm using my Wacces dip bars so I can adjust the width. I also take Animal flex
Dip bar width is super important. One of my pet-peeves is how so many equipment manufacturers make their dip bars so wide.
Ok thanks ill try that
I'll be applying these tips later today, thanks Matt! Do you ever start at the bottom position for pistol squats? Do the same muscle activation benefits carry over to legs exercises?
For sure, starting at the bottom of a pistol squat is a great idea. I even recommend starting at the bottom of most pushing exercises including handstands and even lunges.
RedDeltaproject
Great, thanks Matt. All the best!
Brilliant video. Thank yuo
With all this mind-muscle connection taking so much concentration, I dont know how people focus lifting and listening to music (especially loud) all at once, and also how comes sprinting builds your legs yet your not consciously tensing up your whole leg muscles?
The kind muscle connection becomes second nature with practice. Either way sprinting doesn’t really put muscle on your legs like weightlifting does
Who new Jon Cryer had a youtube channel...???
Thank you Sir for an awesome vid and great advice!
More than welcome there Anthony. Be sure to check out reddeltaproject.com for free ebooks and the RDP podcast where I put all kinds of great stuff for you.
Thanks, already there! Listening to the fitness after 40 podcast...
Great advice here, but I'm wondering what is your opinion on Gironda dips? They're basically the opposite to what you say is correct dipping form.
I don't know, I hadn't even heard of them until now. Looking at a couple of videos my initial reaction is that they look incredibly unnatural and not a good idea, but then again I've never put them into practice so I don't have much basis for my opinion.
RedDeltaproject Thanks for your response. People who like it, claim its better for targeting the chest muscles. I personally always experienced shoulder pain when doing them, I agree they feel unnatural.
Great video! One question though: how are you able to keep your lats activated during the lowering part of the dip? I found it to be impossible, if I'm to use a full range on motion. Does the traps kick in?...or leaning the body forward helps? If I'm trying to keep the lats activated the entire time, and basically not letting the shoulder joint going up (shrugging the shoulders just a little bit), my range of motion is greatly decreased. Thanks in advance!
Also, try to keep your traps on with pulling your shoulder together. That might help a bit. But it is a challenge to keep the back tight at the bottom of the dip. Just work on keeping that tension on as deep as possible and it will get there in time.
How is it possible to grip a dip bar using a supinated grip??
I guess, although Im not sure why you would want to, and you can grip it, but it probably won't be the best way to do dips.
Although supinated straight bar dips are fantastic to practice.
I felt no pain when I depressed the scapula . It happened today .
So I already have shoulder pain, to the point it prevents me from my workout. What’re some good exercises to get rid of the pain? Hurts during pushups and dips of course, I’d like to be rid of it to continue training.
Best to get it checked out to know what the cause of the pain is. There can be any number of issues going on and some hands-on assessment can get you on the road to recovery the fastest.
Have you tried just hanging by your hands? it may be some tissue impingement that needs releasing from the shoulder joint.
1. Get checked out by someone qualified.
2. If you can't do that, there are a set of movement tests you can do to see if your problem is impingement or another AC joint dysfunction, like sprain in the ligaments or bursitis. In general, it seems like the treatment for each range from resting the shoulder to treating inflamation to surgery. If you suspect a sprain, you may be able to find enough relief from kt tape, rest (for at least a few weeks- shoulders don't seem to have quick fixes), then some rehab exercises. A doctor would most likely treat bursitis with an anti inflammatory injection and prescribed rest period. Impingement seems to be worst of all and could require surgery to correct.
3. If you have the option, definitely best to talk to a professional- correcting these issues the right way the first time can definitely save more training time down the road.
Would you start a 100 pounds bench press from the down position?
Think about it
Not always, but I do find it useful from time to time.
this is only one of the reasons bodyweight exercises are far safer than lifting external weights
I work out on rings...now I've got pain on dips or chest pushups ......beforeI I healed my AC joint and rotator...so there is something new?
Preexisting conditions should certainly be addressed and rehabbed with the appropriate training. Any healthy exercise can aggravate an existing injury. But once you're healed up, yes dips should be pain-free. If not, something should be addressed.
time to see the doc :/
Even with all these tips I always end up injuring myself. Same with pullups. It hurts my shoulders. But I do them cold. I mean warming up to gtg throughout the day seems unnecessary. Or maybe I should idk.
I know that keeping the joints loose and more action ready has done wonders for me. I always felt tight and stiff until I made daily shoulder circles and similar exercises daily staples.
I tried everything and watched every video on this but my shoulders are still killing me
Try taking a video of yourself doing dips to see if you're shoulders are really locked down and you're keeping your elbows from flaring out.
If they still bother, you might just need to let them rest or see a professional to make sure no damage has been done in the shoulder joint.
Would be helpful if you cut to a video of yourself actually doing the exercise, correctly before you move onto the next instruction. Like you’re teaching style.
Seems like great advice but no demonstration? C"mon can you do a dip?
Sorry this video is older than dirt back when I didn't have the tech to do cut screens.
Here's an updated version will demo: ruclips.net/video/6iOdgCkQvZI/видео.html
first