How Deep Should a Woman Go on Dips to Avoid Injury

The 90-Degree Rule: Why Deeper Dips Are Wrecking Your Shoulders

The answer to how deep should a woman go on dips to avoid injury is simple: stop when your upper arm is parallel to the floor, forming a 90-degree angle at the elbow. Going even one inch deeper is where 95% of shoulder injuries happen, and for almost no extra benefit. You've probably seen fitness influencers and bodybuilders go much lower, with their shoulders almost touching their hands. This creates the illusion that deeper is better. It's not. For the vast majority of people, especially women whose shoulder anatomy can be less forgiving, this extreme range of motion is a direct path to chronic pain, impingement, and rotator cuff tears.

Let's be clear: the goal of a dip is to build your triceps and chest, not to test the absolute limit of your shoulder capsule's flexibility. The point of maximum tension on the target muscles is at or around that 90-degree mark. Every inch you descend past that point shifts the stress from the muscle belly onto the delicate connective tissues in the front of your shoulder-the tendons and ligaments. You're trading a tiny, almost immeasurable amount of extra muscle activation for a massive increase in injury risk. It's the single worst trade-off in the gym. Stop chasing depth for the sake of depth and start chasing quality tension in the safe zone.

The "Impingement Zone": What Happens Inside Your Shoulder Past 90 Degrees

When you go past that 90-degree elbow bend in a dip, your body does something called anterior humeral glide. That sounds complicated, but it's easy to picture. Imagine the top of your arm bone (the humerus) is a ball sitting in a socket (your shoulder). As you go too deep, that ball slides forward and presses against the ligaments and tendons at the front of your shoulder. It's literally pinching the soft tissues between the bone of your arm and the bone of your shoulder blade. This is shoulder impingement. It's that sharp, pinching pain you might have felt that made you stop mid-rep and wonder what you did wrong.

This is why dips get a bad reputation. The exercise itself isn't the problem; it's the dangerous range of motion people use. Performing dips correctly to 90 degrees is one of the most effective upper-body builders you can do. Performing them incorrectly by going too deep is one of the fastest ways to sideline yourself with an injury that can take 6-12 months to heal. The risk isn't worth the reward. The strain on the biceps tendon and rotator cuff in that bottom position is enormous. By respecting the 90-degree rule, you get all of the muscle-building benefits of the dip while keeping the head of the humerus centered safely in the shoulder socket. You're training the muscle, not straining the joint.

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From Zero to Hero: The 4-Step Progression to Your First Perfect Dip

If you can't do a single bodyweight dip right now, that's normal. Most people can't. Trying to force a sloppy, partial rep is pointless. Instead, build the foundational strength with this proven 4-step progression. Your only goal is perfect form to 90 degrees.

Step 1: Master the Negative (The 5-Second Descent)

Your muscles are about 40% stronger on the way down (the eccentric phase) than on the way up. We use this to build a base. Get into the top position of the dip, with your arms locked out. You can use a box to step up or just jump up. Now, as slowly as you can, lower yourself down. Count it out: "one-one-thousand, two-one-thousand..." all the way to five seconds. At the bottom (the 90-degree point), just put your feet down. Step back up and repeat. Don't even try to push yourself up. Your entire focus is on that slow, controlled 5-second descent. Do 3 sets of 3-5 negative reps. Once you can do 3 sets of 5 with a 5-second count, you're ready for the next step.

Step 2: Introduce Band Assistance (Finding the Right Tension)

You'll need a large loop resistance band for this. A green or blue band (typically providing 40-80 pounds of assistance) is a great starting point. Loop the band over both dip bars and place your knees in the loop. The band will now give you a boost from the bottom, which is the hardest part of the movement. Now, perform full dips, going down to 90 degrees and pushing back up. The goal is to find a band that allows you to complete 3 sets of 8-10 reps with perfect form. If you can do more than 12, the band is too thick. If you can't do 6, it's too thin. This is where you will build the bulk of your strength.

Step 3: The 90-Degree Pause (Building Stability)

Once you're comfortable with banded dips, it's time to build stability and power in the most vulnerable position. Using the same band setup, perform your dip, but add a 2-second pause when your elbows hit 90 degrees. Don't bounce out of the bottom; stop completely, hold the tension in your chest and triceps, and then drive back up. This pause eliminates momentum and forces your muscles to do 100% of the work. It builds incredible control and makes the transition to bodyweight dips much smoother. Aim for 3 sets of 5-8 reps with the 2-second pause.

Step 4: Your First Bodyweight Reps

After mastering the pause reps, you're ready to try it with just your bodyweight. Don't expect to suddenly bang out 10 reps. The goal is quality over quantity. Your first session might just be 3 sets of 1-2 perfect reps. That is a huge win. Rest 2-3 minutes between sets. Over the next few weeks, focus on adding one rep at a time. Once you can do 3 sets of 5 perfect bodyweight dips to 90 degrees, you have officially mastered the movement. From here, you can work on increasing reps (up to 12) before considering adding weight with a dip belt.

Your Dip Timeline: What Progress Actually Looks Like

Progress isn't linear, and it's important to have realistic expectations. Pushing too hard, too soon is what leads to setbacks. Here is what a smart, injury-free timeline looks like for mastering the dip.

Week 1-2: This phase is all about motor learning. You'll be focused entirely on Step 1: The 5-Second Negative. The movement will feel awkward. You'll be shaky. Your main goal is to feel the tension in your triceps and chest, not your shoulder joint. Completing 3 sets of 3 perfect negatives is a successful workout. Don't even think about pushing up yet.

Month 1: You should be progressing to Step 2 (Band Assistance). You've found the right band and can now complete multiple sets of 8-10 reps with good form. The movement feels more natural. You're starting to feel a powerful contraction in the target muscles. Towards the end of the month, you can start incorporating Step 3 (The 90-Degree Pause) to build that bottom-end strength.

Month 2-3: This is where the magic happens. After weeks of building your base, you'll attempt your first unassisted bodyweight reps. You will likely achieve your first perfect rep. Over the next several weeks, you'll build on that, slowly adding reps until you can perform 3-5 sets of 3-5 reps. The exercise now feels empowering, not intimidating. Your upper body will be visibly stronger, and you'll have built the strength and stability to perform dips safely for years to come.

You read this far. You're serious.

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Frequently Asked Questions

The Difference Between Chest Dips and Tricep Dips

For tricep-focused dips, keep your torso as upright as possible and your elbows tucked close to your body. For chest-focused dips, lean your torso forward about 30-45 degrees and allow your elbows to flare out slightly. Both versions require the same 90-degree depth rule for safety.

Why Bench Dips Are a Poor Substitute

Bench dips, with your hands behind you, force your shoulders into an even more compromised position of internal rotation and anterior glide than a poorly performed parallel bar dip. They offer a terrible risk-to-reward ratio. Stick to parallel bar dip progressions for safer, more effective results.

What to Do If You Feel a Pinch in Your Shoulder

Stop immediately. A pinching sensation is a clear sign of impingement. It means you've gone too deep or your form is off. The solution is to reduce the range of motion. Regress to an easier progression (like more band assistance) and focus on stopping precisely at 90 degrees.

How Often to Train Dips for Best Results

For most people, training dips 1-2 times per week is optimal for strength and muscle growth. Your muscles and connective tissues need 48-72 hours to recover and adapt. Training them more frequently, especially when you are new to the movement, can lead to overuse injuries.

The Correct Hand and Elbow Position

Use a neutral grip (palms facing each other) on the parallel bars at a width that is slightly wider than your shoulders. As you lower yourself, your elbows should track back, not flare out wide to the sides. Think about keeping your elbows directly over your wrists throughout the movement.