Dip Form Mistakes

Why "Deeper is Better" Is Destroying Your Shoulders

The single biggest dip form mistake is going too deep. You’ve been told to get a full range of motion, but for dips, dropping your shoulder below your elbow puts 100% of the load onto your shoulder joint and almost zero on your chest or triceps. Stop when your upper arm is parallel to the floor, forming a 90-degree angle at the elbow. Anything lower is just ego, and it’s the reason your shoulders ache the next day.

You're probably here because every time you do dips, you feel a sharp, pinching sensation in the front of your shoulder. Or maybe your elbows scream at you. You’ve tried flaring your elbows, tucking them in, leaning forward, staying upright-nothing seems to work. The problem isn't your effort; it's the flawed cue you've been following. The idea that you must touch your shoulder to the bar is a myth that serves bodybuilders with hypermobile joints, not the average person trying to build muscle safely. For at least 80% of people, this excessive depth is the direct cause of their pain. The goal of a dip is to create maximum tension in the target muscle, not to see how far your joints can bend before they snap. By stopping at 90 degrees, you keep the tension exactly where you want it: on your pecs and triceps.

The Hidden "Tension Shift" That Stops Muscle Growth

When you perform a dip correctly, your chest and triceps are like strong bungee cords, controlling the descent and powerfully contracting to push you back up. But the moment your shoulder drops below your elbow-breaking that 90-degree plane-a dangerous "tension shift" occurs. The load transfers from the muscle (the bungee cords) to the passive structures of your shoulder joint, specifically the anterior capsule and ligaments. These tissues aren't designed to bear that kind of load. It's like trying to stop a car with a rope instead of brakes.

This is why you feel that sharp pinch. It's your body's alarm system telling you that your joint is being stretched into an unstable position under hundreds of pounds of force. Not only does this stop muscle growth dead in its tracks-because the target muscles are no longer under tension at the bottom-but it also progressively damages the shoulder. Each rep you do past 90 degrees is actively making your shoulders weaker and more prone to injury. The solution is to understand the two primary dip variations and execute them with controlled depth.

• For Chest: Use parallel bars that are slightly wider than your shoulders (around 24-28 inches apart). Lean your torso forward about 30 degrees and let your elbows flare out slightly, around 45 degrees. Think about pushing your body *away* from the bars on the way up.
• For Triceps: Use a narrower grip (shoulder-width, about 18-22 inches). Keep your torso as upright as possible throughout the movement. Your elbows should stay tucked in close to your body. Think about straightening your arms to lift your body.

In both variations, the 90-degree rule is non-negotiable. The tension shift is the invisible enemy that feels like you're working harder but is actually just making you weaker.

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The 5-Point Checklist for a Perfect, Pain-Free Dip

Forget everything you've heard about going "ass to grass" on dips. That advice is for a tiny fraction of the population. For you, building a strong chest and triceps without injury comes down to a simple, repeatable checklist. Film yourself from the side for one set and see how you stack up against these five points. This isn't about reps; it's about perfection. Get these right, and the strength will follow.

Step 1: Set Your Shoulders (The Anti-Shrug)

Before you even bend your arms, lock your shoulders into position. Push down on the bars, straighten your arms, and actively pull your shoulder blades down and back. Your shoulders should be as far away from your ears as possible. Hold this position. If you let your shoulders shrug up toward your ears at any point-especially at the bottom of the rep-you’ve lost stability and are putting your joints at risk. This is the foundation for the entire movement.

Step 2: Control Your Elbow Path

Your elbows should not flare out to the sides like chicken wings. This is a common mistake that puts immense pressure on the shoulder joint. For a chest-focused dip, allow a natural flare of about 45 degrees. For a tricep-focused dip, keep them tucked in, scraping your sides. Imagine your elbows are on a track, moving only forward and back, not out to the sides. This path ensures the force is directed through your muscles, not your joints.

Step 3: Obey the 90-Degree Rule

This is the most important step. Lower yourself under control until your upper arm is parallel to the floor, or your elbow is bent to 90 degrees. No deeper. It will feel shorter than you're used to, and that's the point. You are stopping at the point of maximum muscle tension. Use a mirror or your phone to verify your depth. For the first few weeks, it's better to be a little too high than even one inch too low. This single change will eliminate 80-90% of dip-related shoulder pain.

Step 4: Drive Through the Heel of Your Palm

Once you hit the 90-degree bottom position, initiate the ascent by driving forcefully through the heel of your palms. Don't think about just straightening your arms. Think about pushing the bars down and away from you. This mental cue helps engage your chest and triceps more effectively. The upward movement should be powerful and explosive, but still under control. Avoid bouncing out of the bottom; that's using momentum, not muscle.

Step 5: Lock Out with Purpose

At the top of the movement, fully extend your elbows to achieve a strong tricep contraction. But do not let your shoulders shrug up to your ears. Maintain the same depressed shoulder position you established in Step 1. Squeeze your triceps and chest for a full second at the top before beginning the next rep. This ensures you complete the full range of motion for the muscle and reinforces a stable shoulder position.

If you can't do a single bodyweight dip with this form, start with negatives. Jump to the top position and lower yourself as slowly as possible, taking 3-5 seconds to reach the 90-degree bottom. Once you can do 5 perfect negatives, you'll have the strength for your first full rep.

What Your Dips Will Feel Like in 30 Days

Adopting this new form will feel strange at first. Your ego might take a hit because you'll be doing fewer reps with a shorter range of motion. Stick with it. The trade-off is building real, usable strength without wrecking your joints. Here’s a realistic timeline of what to expect.

Week 1: The Re-Learning Phase

Your first few workouts will be about motor control, not strength. Your primary goal is to perform 3-4 sets of just 3-5 perfect reps. The movement will feel short and maybe even too easy in the muscles, but neurologically demanding. You'll be focused entirely on keeping your shoulders down and stopping at 90 degrees. You will not feel a massive pump. That's okay. You are rebuilding the foundation.

Weeks 2-4: The Connection Phase

By the second week, the form will start to feel more natural. You'll begin to feel a deep contraction in your chest and triceps instead of a pinch in your shoulder. This is the signal that the tension is in the right place. Your reps will start to climb. Aim to add one perfect rep to each set, each week. By the end of the first month, you should be comfortably performing 3-4 sets of 8-12 reps with flawless, pain-free form.

After 30 Days: The Progression Phase

Once you can confidently hit 12 reps with perfect bodyweight form, you've earned the right to add weight. Start light. Use a dip belt and add just 10 pounds. Your goal is to work back up to the 8-12 rep range with that new weight. Good progress from here is adding 5 pounds to your weighted dip every 2-3 weeks while maintaining perfect form. This is how you build an impressive physique that lasts.

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Frequently Asked Questions

Chest Dips vs. Tricep Dips

For chest dips, use a wider grip (24-28 inches), lean your torso forward about 30 degrees, and allow your elbows to flare slightly (45 degrees). For tricep dips, use a shoulder-width grip (18-22 inches), keep your torso vertical, and tuck your elbows close to your body.

The Right Depth for Dips

Stop descending when your upper arm is parallel to the floor, creating a 90-degree angle at your elbow. Going deeper shifts the load from your muscles to your shoulder joint, increasing injury risk without adding any muscle-building benefit for most people.

Fixing Shoulder and Elbow Pain

Most pain comes from going too deep and flaring the elbows too wide. Correct this by stopping at 90 degrees and keeping your elbows at a 45-degree angle or less. Also, ensure your shoulders are pulled down and back (depressed) throughout the entire movement.

Alternatives if You Can't Do Dips

If you lack the strength for bodyweight dips, start with negative dips (slow 3-5 second lowering). Band-assisted dips are another great option. For a completely different exercise, push-ups and close-grip bench presses work the same muscles effectively.

Adding Weight to Dips Safely

Only add weight once you can perform 12 perfect bodyweight reps. Use a dip belt, not a dumbbell between your feet, for better balance. Start with a small amount, like 10 pounds, and focus on maintaining perfect form in the 6-10 rep range.