How to Fix Chest Pain From Dips
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- Опубликовано: 5 июл 2024
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In this video we'll be covering how to fix chest pain from dips. Costochondritis is painful when breathing, located in the middle of the chest or sternum and can be uncomfortable. This condition is generally brought on with weighted dips or doing too many dips too soon. The symptoms can be felt during or after doing dips.
FitnessFAQs will be covering chest pain relief exercises you can do including stretches, mobility and strength. Costochondritis is a self limiting condition which will get better over time. Abstain from painful exercises to allow inflammation to settle. 
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FitnessFAQs is it really possible for me to learn the levers in 8 weeks and the straddle planche in 16? Or is that just an introduction to each, and we will have to continue training by ourselves?
I get pain in that area when i sneeze, during workouts or climbing i never get any pain but when im cold and do stretching/movement with my arms over my head i can get some pain there (its not alot of pain its just somewhat annoying). Been taking a break for about 2 weeks now and it dosnt feel any different. Do you think i can keep climbing as long as it dosnt hurt during it?
I am feeling pressure in the middle of chest and feeling food pipe getting narrow when I swallow something, for last few months , and bone cracking tak ,tak ,tak sound in midlle chest right side every time when I try to lay down.
Is it because of rapid push-ups (HIIT) ???
@@bhaaratdarshan8526 stop doing the exercises which cause the pain and give 6 months before you do them again
Please help me i having same pain since 2 years
Man i thought i was dyin or somethin
Well said I was like' shit am I going have a heart attack'.
@@davebudge4526Got so bad for me I was looking into my family's health history and even went to the cardiologist.
When I got my test results back he laughed me out of his office!!!
Same
Aye 2 years late but same. Had someone’s head collide with my chest playing tackle football years ago and it was a very hard hit and I’ve always thought I was just screwed because of it at this point
I'm thinking the same right now 😭
Damn the quality of this video is on another level 👍
Tom's wet dream
Collabo
Tom Merrick n
Even on 144p
@@zeroandnothing4866 big rip
Thanks man, I felt a weird pain in my chest after starting ring dips. I thought I was just getting a really good burn but I knew something felt wrong. Thanks for the information.
How is it now, i got pain yesyerday
@@Luka-pd6om how long it has taken to recover... im asking because you commented 7 months ago
@@iamranjithram26 Bro it has been more than two months in my case. No improvement. I am going to see a doctor now.
But you're a cat! 😺
@@Luka-pd6om Sorry it's been a long time lol. I actually feel a lot better now, I've taken a couple breaks since then but I've made sure to progress very slowly and carefully. I can now do ring dips with extra weight strapped to me without any pain.
I literally started doing dips last week and have already begun doing 25 at a time. This morning I felt a weird pain directly in the middle of my chest, and I came looking for answers. I really appreciate this video. I understand that I was doing too much too soon, and my technique was wrong.
Hey man how's your chest doing now? I overdid it with dips yesterday and I've got the same thing.
Same lol
same
the same here i got it today after too many dips
@@user-zn5pp8fd8u same for me today i added alot of wait at the first rep and i instantly felt alot of pain in the middle of my chest can you help me and tell how you handled this situation please ❤
I've never had pain after dips. But yesterday I had, and now you upload this video. thank you sooo much!
[ official ] how long did you have the pain
Same. Gezz I was getting worried
@@DrewHaver I have also how long did the pain gone?
@@isr7597can you answer me?
Thought I was gonna have a damn heart attack lol
same here dude
i was fuckin scared too 😂
Same!
Me toó lol
My condition is far much stable now it's actually no longer there
This is such an excellent video - thanks. I'm a New Zealand physiotherapist working and lecturing on costochondritis. Dips come through as the single standout exercise in the gym for triggering costo - way beyond anything else. Your presentation of the problem, explanation, stretches and exercises are superb. There's a bit of the puzzle still missing though. Irrespective of technique, costo will still happen from dips if the rib joints round the back are too tight - and this is really common, with everyone spending so much time hunching over laptops, tablets and smartphones. We call it the iHunch.
As the thoracic spine gets tight and hunched, so do the rib joints attaching to it. When the rib joints round the back (where each rib hinges onto each thoracic vertebra) get too tight, then the joints at the other ends of the same ribs where they hinge onto your breastbone HAVE to move excessively to compensate - every breath you take. So they strain, and 'give' with cracking and popping. Then dips massively load the whole rib cage - all the joints. When the rib machinery round the back can't move, then the more delicate rib joints on your breastbone strain, sprain, 'give' - often with very sharp scary stabbing pain, like spraining your ankle. And welcome to costochondritis.
So everything you're saying is correct and spot on. I'm just saying there's another driver usually going as well - specifically the frozen rib joints around the back, not just the thoracic spinal joints and not just the muscles. Your peanut is ideal for stretching and mobilising the thoracic spinal joints, but it doesn't have as much leverage as a Backpod for the specific rib joints, and usually you need a LOT of leverage to stretch them free. A foam roller has even less leverage for the rib joints, because it spreads the upper body weight along its length, so there's less force at any one bit. We built the Backpod in its small stable peaked shape to get maximum leverage to those rib hinges. (The core is unyielding polycarbonate, same as for jet fighter windshields. You need that strength.)
Your use of the peanut was great. I'd suggest you can get a bit more leverage again by lifting your buttocks off the ground, chasing the tightest bits, and staying in the same position on them for 1-3 minutes. The collagen that stiffens down around immobile joints is stronger by weight than steel wire. You can stretch it, but it takes a long, strong, sustained, specific stretch to do it.
I hope this is useful. I get asked lots about dips and costo, and I'll be referring people to your video. Hope you didn't mind my extra suggestions. There's more overview on how we'd see the problem on the Costochondritis page of the Backpod's website www.bodystance.co.nz/en/costochondritis/ Cheers, Steve August (B.A.,Dip.Physio.).
I was diagnosed with osteochondritis on both clavicular bones, do you know something about it?
@@DusmaEduardo Hi Eduardo. I assume you mean osteochondritis dissicans. Have a look at this Mayo Clinic link - www.mayoclinic.org/diseases-conditions/osteochondritis-dissecans/symptoms-causes/syc-20375887 My practical question would be WHY is it OD? You may simply be too young for the amount of weight you're lifting, and how you're lifting it. Or the load on the clavicles from exercises like dips has meant the joints at the inside end of them have become floppy, like an old recurrent sprained ankle. No simple quick fix - needs to be seen by a good PT and/or surgeon to assess it thoroughly. Cheers, Steve August.
So it's like I have to keep my body in straight posture and quit exercising for a while that will reduce the pain right ? Although I have a little bit pain it's not that much so for how many days I shouldn't workout ?
@@lukeharit6597 you don't need to stop working out, in fact you should do a lot of stuff to strengthen your rotator cuff and thoracic spine. Just avoid anything and everything that triggers your costo, or it will get worse, like it has with me.
No it's wrong if you skip or stop workout during costo pain it get more worst and the back rib joint get more tighter....workout can pump blood through the jammed rib and help you alot i had 6 months of costo pain experience and workout help me lot never stop doing workout..
The amount of free guides/tips/advice you give has helped me so much in my progress. Thank you Daniel
I thought I wasn’t built for dips anymore because of constant sternum pain I got from doing them, and then I gave them a go one last time after doing these mobility exercises before every workout. Ever since then, I have been able to do dips and my strength on them has almost tripled. My upper body is growing from dips like my lower body grows from squats. It seems I actually am quite good at dips and I can surely see myself repping four plates soon. I can’t thank you enough, Daniel!
Did you stop doing dips until the pain got away? Also how lond did it take for you to recover completely? I have the same problem now, so can you please give me some advice?
@@user-te6lw2re5kdid u fix it
@@user-te6lw2re5kdid you get the answer?i have same problem
Wow dude i just straightend my back/shoulders and it released 80% of the pain, and its the first thing you cover. Thanks
Thank you for this invaluable advice! I had no idea what was causing this issue until now. You inspired me to keep training consciously and healthily. I now realize that injuries are a part of the whole process, and that they don't mean ultimate failure. Instead, how we move past them and what we learn from them determines how much we thrive in the future!
Great video Daniel, excellent advice.
All the rehab/prehab exercises you show in the video, I used to do (and still do) when I was suffering from Sternum pain. It got me back to dips painfree!
Hey man, how long it took for you to recover?
Dude you consistently put out the best information, it's incredible
Thanks man, you are really the best in RUclips, I had an awful pain in the chest because of dips for months, also the upper back was hurting because of this. I went to the doctor and he was clueless. Thank god I followed this video and now I'm pain free. I basically did this video two or three times a day for two weeks and finally the pain has gone away.
I can do dips again with heavy ass weight literally because of doing everything in this video. Thank you seriously Daniel. I gave up on this exercise for years sadly and it’s my favorite pressing exercise. I’m glad I can start doing it again at 27 so I can milk some gains out of it while I am still young.
Are you 30 now how does it feel being old?
@@Messup7654 LOL I am 31 now. Still doing dips regularly. Best chest shoulder and tricep builder of all time. Anyone who can’t do them needs to figure out a way to do them because they are unmatched in their effectiveness.
@@seeyouatsunsetHow long did it took you to heal properly?
This is perfect! Very clear and detailed technical advice on how to train more mindfully, that's what I really enjoy! Thank you!
You just saved me an unreal amount of money.
I’ve been seeing a physiotherapist for months who couldn’t figure out why the pain was there.
This has helped immensely.
Perfect video and perfect timing dude. Just had some pressure-like pain in my inner chest from doing dips and i knew i was doing something wrong.
Hey, are you better already?
Thanks so much! Finally I found not only the reason for my chest pain but also the cure. Awesome!
Love the approach of not just temporarily stretching or mobilising but also using the new ROM and strengthening it immedialy after while You still have it
I recently got this pain when doing dips, but improving my posture as you demonstrated fixed it immediately!
I don’t know how many times over the years I’ve referred back to this video. I get this pain from jiujitsu rather than dips usually, but it’s chronic and these really do the trick. Thanks a lot!
Thank you so much for posting this content. I have been dealing with chest pain for the entire year. I started doing my dips the wrong way, consistently for months thinking I was doing things correctly. But I later realized that I had really messed myself up, this stretch you did at the end has really helped me with tension and pain. Thank you.
Very big help!!! Thank you, struggling with this problem since 3 years
How r u now
I thought my ribs goona bent or break , your the only person why made vedio on this ,thank you ,god bless you.
First time watching and whoa the quality production value of this is amazing. AND GAH DAMN THAT BACK!
I just started to incorporate dip exercise in my routine. Thank you for your explanation 🙏🙇♀️
Changing my form like you set almost instantly reduced pain. Thank for the help!
Fantastic advice, thank you! I did too much, too soon on assisted dips. Very helpful!
Me too. Do u know how long it takes to heal
Good video! I had this kind of problem when I was younger and had to deal with it almost an year. Wish I had founded video this good back then..
Cheers
Bro, I think this is what my issue has been. I pray this helps. I don't know how I injured my chest but I have had this problem now for almost the entire year. I saw a physio for a month and they didn't do anything. Everytime I sneeze it hurts, deep breaths hurt and I can't do dips, muscle ups or volume on simple chest movements. It completely took me away from training for quite some time now. If this fixes my issue I'll be so grateful. I've had to back away from calisthenics almost completely. Thank you so much, subscribed and liked.
Thanks for the video bro, I've been havin those pains for a year and a half. After these stretches I feel wayy better! Haven't felt like this in years
Hey, have you got better already?
How r u now
I’m glad I’ve watched this as I through I broke my chest. I’ve just lost 35kg and through that I could do a dip. I didn’t do one got up on the bars went down and my arms gave way on me and then been in pain for like 4 days now.
Best explanation I've been able to find. Great work!
Finally got to know it's Dips that caused me sternum pain recently. Gonna follow your methods and be back soon. Thanks
What insane timing. Just started happening. Thank you!
THANK YOU SO MUCH!! Now I can finally work on my chest more!!
Thanks a lot Daniel! Needed this! Keep up the good work
Amazing, not one thing you can’t do at home and for free. Thank you.
Damn I tough it was my inner chest working haha
😂😂
Thank you so much for this video, it happened to me 2 weeks ago and i didn't know what to think. Lucky me I did some of this things you say here and the pain has gone. A little less dips for those 2 weeks and "proud chest", lower intensity and so much streching helped me a lot. Thak you!
wdym by proud chest
I'm new to doing bodyweight dips and I can do 7 . I always experienced difficulties with bodyweight exercises because I have a big frame ( 77 kg and I'm fairly muscular). Thanks for showing me my mistakes. I hope to improve my dips and further increase my strength 💪
Update : Thanks a lot for the assistance. I have increased my dips from 7 to 12. Thanks a lot.
Thank you so much I needed this! Beautiful timing!
I was in the middle of exercising and thought that my pain was unnatural and I watch this video. After trying just 2 things he showed my pain went away, I fixed my dips form and the butterfly like stretch that you showed. Thank you I'm gonna make those a permanent part of my routine so the pain doesn't return
thank you for making me aware that my chest pain is there because i'm doing the exercise i'm not ready to do yet, and because i'm also doing it wrong. i stopped looking down, i now look in front. i keep one of my legs on the ground, trying not to use it too much, but having it there just for some extra support. and my chest pain is gone. when i do the exrecise, i have a good form in mind at all times, not the reps. hopefully with time i will be able to use my leg less and less and eventually lift it up without feeling any pain.
Great quality! Great tips and exercises, awesome man!
That back bro, so proper!! And great vid, thank you!
Best fitness channel by far thank you so much
Wow I couldn't find a video for this for a long time. Thanks!
You're absolutely the best. Great video!
Thank you so much for this fantastic video Daniel! If you could also address sternoclavicular joint pain from dips that would be amazing, I'm currently suffering from it and it doesn't seem to be healing on its own despite rest. Moreover there is nearly NO quality information on SC joint pain on RUclips that I could find!
The video quality is awesome as always, have a great day.
00:05 hot dam, dont skip back day
I wish my back looked like that
@@kristopherhasenbuhler5393 just work for it and be consistent. Work hard but work smarter.You will get it
@@joshpalao6466 is pull ups, commandos etc enough?
@@hissuwie I don't understand
@@joshpalao6466 i mean is it enough to build a back like that? Or you need to isolate it, cause pull ups and commandos are compound exercises
I have actually had this for about a month, I even went to the doctor because I had no idea what it was, neither had the doctor.
Thank you for this video!
Did u recovered.. i did a chest xray also.. did exercise helped bro..
Very nice video as always Daniel!
I never got paid while doing dips, but I always wanted to know why other people did. Helpful video!
Thanks!! I’m struggling with this pain right now...Pull over and bumbell fly'z helped a lot.
Cured ??
thank you senior.... i've been having this pain that i don't understand.... you said it's because of having too much too soon... and you showed it first thing. i really thought it's got something to do with my heart but everytime i touch it, it has to do something with the muscle and chest bone... and you said it's the cartilage attached in it. now it makes sense.... thank you... ive to hit that susbcribe button so i wont lose your lessons of course.. great job man! love from the Philippines!
Does your chest pain is normal now
I have this for years. Godbless you for making this video. I’ll do this and hope to cure this pain. Thank you!
Hey, did you ever recover from this, if so what was your experience like with the pain or discomfort?
Thanks Daniel Excellent Instructional again!
Thanks very helpful, it really helped me correct my mistakes!
The content of every video is so very well presented. Superb video. 👏👏 For the effort.
Nice vid! Can you pls do a video about scapular winging? That would be very helpful :) Keep going!
Really bro i was helpless due to this pain u uploaded this vedio bro ill try the tips you shared and comment again after i feel good
hi thansk a lot! tried this rouine and it worked from the very first session! I had a very bad sterno-costo-condritis due to push ups and dips and was having popping bones sounds and pain with pressure/soreness building up and now it's almost gone. Thanks again!
Ive been working on dips almost 5 days a week for about 2 months straight. just today i felt a strike of pain on the last rep i did. thank you for video. no more dips for a while..
Thank you very much.
I got my pain from lockdown - I was looking for alternate exercises to what I had previously been doing, so I tried ring dips. They are so much harder than normal dips and while I was easily strong enough to do them, my chest wasn't ready for that big extra stimulus.
Awesome great quality video! Thanks!
I wish I could hire you for an evaluation. I’m confident you’d diagnose me better than the MDs I’ve seen in the US. I’ve been having very sharp and throbbing pain in the upper left scapula area radiating through the left shoulder, traps, and arm. I’ve had spondilolysthesis and low back pain for many years, but this upper back pain is new.
I’ve been doing all of the posterior chain type rehab stuff-Supermans and face pull type movements (Y, T, W, L) and stretching. I do have an imbalance-left shoulder/scapula tightness makes my left shoulder not externally rotate as much as the right one. (My left shoulder posture is more rounded than the right. I’ve been trying to work on stretching and mobility to correct this condition.). Not seeming to help going on 100 days of this this pain now. The only thing that (temporarily) relieves the pain is ice and laying down. After being vertical for 4 hours, meaning right in the middle of my work day, the pain is really severe.
I don’t remember an acute injury happening, but the pain started the day after I did a dip and body weight lat pull (Australian rows?) workout on my new dip bar equipment.
(Doing dips and pull-ups is NOT new for me. I’ve done dips and pull-ups for 30 years. I’m 46.)
MD says I have C5C6 hernia. Gave me an injection, which did not help at all.
Great video man!
I’ve had my pain for a year now. It’s all chest related workouts. I really hope this works 🙏
I had this problem - I realized I had bad form doing dips. :/ thanks for this video.
Proud chest technique helps alot thanks m8
I was over compensating pulling my shoulders back to far. And I wasn't allowing any retraction in my back. Putting my chest in an already stretched position.
thank you man i tried heavy weight dips with 20 kg and i felt this paib after 4-5 reps and after i stopped pain was incredible
True. In a few sessions i get stronger and i felt able to workout harder even with less rests than its necessary....and get damage twice in two weeks, first with negative pullups at left dorsal, then right shoulder while first workout with rings.... the worse of that is my age, 50, good to be calm or careful. Now what is harder is to be again ready...10 years ago this not happened. Thanks for your way of teaching, clear and smart.
Just what I needed. Thanks!
Hey Daniel,
Could you make a video on forearm splints doing planche work and maybe some conditioning exercises and advice? It would be great and super helpful!
Really needed that. I had it two times. First one was January, i just stopped working out for 2 weeks and it went away, but i didn't do dips until May. I did too much, too soon, and i got it again. This time i waited for even longer to rest and i started training afterwards, the pain isn't yet completely gone but i can do most of my training. However no dips, and no pseudo push ups yet.
So listen to him and be careful with this
Best video on chest pain ive ever seen thank you
Edit do you have a book or course cause im open to invest in that
I am happy to say that I can do dips now! I used to get chest pain from dips due to weakness and playing with gymnastic rings before I could even rep out dips, then I took some breaks from dips and slowly built up to dips. Now sternum pain is an afterthought.
Man I thought of everything that may be wrong. Went to the ER. Found out it wasn't lung or heart after CT scan and EKG. Only thing they said was rest and gave me codeine Tylenol. This video described everything that was wrong and what I was doing wrong! Thank you
I am also suffering from this kind of Chest pain since 4months. I didn't know this will work or not but damn sure i will try these exercises to get rid of from the pain.
I had this pain for a years for doing too much too soon .. thank u man
Dip motivation bro ruclips.net/video/5Fhx2JJe0QE/видео.html
You have this video right on time as I just hurt my shoulder,,thanks for such great work,stay safe ))
I am getting so educated thanks to you
Great video. Thanks mate 👍🏼
Immediately felt better after following this. Thanks.
Hey, did your sternum area feel sore when stretching or coughing?
FINALLY! thanks for this video! I always have such pain
I’m struggling with this pain right now !! 😫
Thank you so much for the advices.
How did you fix it?
Yeh me also. I do push ups in excess
Yes me
Manish Panwar you pain fixed
Give me tips
@@manishtamang4262 how bro
Thanks for this. I'm so worried right now because I had that kind of pain after my workout.
Yeah so I was really drunk about 4 months ago with my old roommate and we were working out doing dips and pull ups but I was out of shape, still am. Well, the part between my chest plate there still hurts from time to time when i pull my shoulders back and I think I can 99% trace it back to that night. Need to try and get myself right cause i'm tired of things going wrong with my body, such as wrist pain that alternates hands but sometimes no issues. I used to be a swimmer now i'm lethargic man, adulthood hit me hard. Thanks for these tips, I will give the new findings a shot!
2:34 Christmas tree 🌲💪🔥🔥
Really missed your backyard😝Great video as always....🤙🏻
Great video. I've got costo for a few months now.and it's a lot better. I am getting a peanut today and i think that'll be revolutionary
Have you suffered from Costcocondritid ? I am currently suffering from Costco. from heavy dips, very helpful video, Thank you very very much ❤
So helpful man, thank you
Exactly the video I was looking for. I was having some pain after weighted dips. Thanks for the great video bro!
Thank you helped my pain a lot. For sure I went to much weight to quick
This is vid is exactly what I needed
Thank you! Very helpful