Why Do My Shoulders Hurt When I Do Dips and Am I Leaning Too Far Forward

The Real Reason Your Shoulders Hurt (It's Not Just Your Lean)

The answer to 'why do my shoulders hurt when I do dips and am I leaning too far forward' is almost always due to shoulder internal rotation, which happens when your shoulders slump forward by even 1-2 inches at the bottom of the rep. You’re right to question your forward lean, but it’s only half the story. That sharp, pinching pain you feel isn't from the lean itself; it's from your shoulder joint being in a compromised position. You've probably heard the conflicting advice: 'lean forward for chest' and 'stay upright for triceps.' While true, this advice is incomplete. It leaves out the single most important cue that protects your shoulder joint, which is why a movement meant to build you up is instead breaking you down. The problem isn't the lean; it's allowing your shoulders to roll forward while you lean, which creates a painful impingement. Correcting this is the difference between chronic pain and building one of the most powerful upper bodies possible.

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The 2-Inch Mistake That's Wrecking Your Dips

That pinching pain in your shoulder has a specific mechanical cause. Think of your shoulder as a ball in a socket. When your shoulders are pulled down and back (scapular depression and retraction), the ball sits perfectly centered in the socket. This gives you a powerful, stable base to press from. The moment your shoulders get tired and slump forward, even by an inch or two, the ball (your humerus head) jams forward into the front of the socket. This pinches the tendons and bursa that live there, causing that sharp, immediate pain. This is called shoulder impingement, and it’s the number one reason people have to quit doing dips. The forward lean for a chest-focused dip is perfectly safe *if* your shoulders stay locked down and back. But if you lean forward *and* let your shoulders roll forward, you've created the perfect storm for injury. The second part of this mistake is going too deep. Most people descend until their shoulders scream, thinking deeper is better. It's not. Going past a 90-degree bend in your elbow while your shoulder is internally rotated places a massive amount of stress on the joint capsule. The fix is simple: control your shoulder position and control your depth. You need to master the feeling of keeping your shoulders pulled down, away from your ears, throughout the entire movement. Now you know the two critical cues: keep shoulders down and back, and stop at a 90-degree elbow bend. Simple. But how do you know you're actually doing it? Can you feel the difference between your shoulder being centered versus rolling forward by one inch mid-rep? If you can't feel it, you can't fix it.

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The 3-Step Protocol to Pain-Free Dips

Regaining the ability to do dips pain-free requires rebuilding the movement from the ground up. You have to earn the right to do a full bodyweight dip. This isn't about ego; it's about longevity. Follow these three steps without skipping ahead. Your shoulders will thank you.

Step 1: Master the Scapular Dip

Before you bend your elbows, you must learn to control your shoulder blades. This is non-negotiable.

1. Get into the top position of a dip, with your arms locked out and supporting your bodyweight.
2. Without bending your elbows at all, let your shoulders rise up toward your ears. This is the 'shrug' position (elevation).
3. Now, actively push down through your palms, driving your shoulders as far away from your ears as possible. Your body will rise by 2-3 inches. This is the 'anti-shrug' position (depression).

This tiny movement is the foundation of a safe dip. It teaches your nervous system how to activate the lower traps and lats to stabilize your shoulder blades. Do 3 sets of 10-15 reps as part of your warm-up. Focus entirely on the feeling of pushing your shoulders down.

Step 2: Control the Negative (The Eccentric Phase)

Now we introduce an elbow bend, but only in the direction you can control: down. The negative, or lowering portion of the lift, is where you build strength and stability.

1. Jump or step up to the top position of the dip. Lock your arms.
2. Engage the scapular depression from Step 1. Shoulders must be pushed down and pulled back slightly.
3. Begin lowering yourself as slowly as possible. Count to 5 on the way down: "1-one-thousand, 2-one-thousand..."
4. Stop when your upper arm is parallel to the floor (a 90-degree elbow bend). Do not go deeper.
5. Place your feet back on the floor or bench and get back to the top. Do not try to push yourself up.

Perform 3 sets of 4-6 perfect, 5-second negatives. When you can do this without pain, you own the movement pattern.

Step 3: Re-introduce the Full Dip (With a Depth Check)

Once you can control the negative, you can start adding the concentric (pushing) phase back in. But you must respect your depth.

1. Set up your phone to record yourself from the side. This provides honest feedback.
2. Perform a dip, focusing on the cues: shoulders down, slow descent, stop at 90 degrees, and press back up.
3. Start with low reps. Aim for 3 sets of 3-5 perfect reps. If your form breaks down or you feel a pinch, the set is over.
4. Review your video. Did your shoulders stay down? Did you stop at parallel? Be honest with yourself. Over a few weeks, you can gradually increase reps. Once you can do 3 sets of 12 with perfect form, you have earned the right to start adding weight.

What to Expect: Your 60-Day Dip Progression

Fixing your dip form is a process of unlearning bad habits and building new ones. It will feel slow at first, and that's the point. Rushing this process will put you right back where you started: in pain. Here is a realistic timeline.

Weeks 1-2: The Foundation Phase.

Your only job is to master Step 1 and Step 2. You will perform Scapular Dips and Negative Dips two or three times per week. You will not perform a single full dip. This will feel like a step backward, but it's the most critical part of the process. Any existing shoulder pain should start to decrease significantly during this time. Your goal is not to feel a burn, but to feel control.

Weeks 3-4: The Re-Introduction Phase.

You can now begin practicing full dips (Step 3), but your ego stays at the door. Your rep target is low: 3-5 perfect reps per set. Your primary focus is flawless execution on every single rep. If you feel even a hint of a pinch, you have either gone too deep or let your shoulders roll forward. Regress to negatives for the rest of the workout. By the end of week 4, you should be able to perform 3 sets of 5 reps completely pain-free.

Weeks 5-8: The Progression Phase.

Now you can start treating dips like any other lift. Focus on progressive overload. Add one rep to each set, each week. Once you can comfortably perform 3 sets of 10-12 bodyweight dips with perfect form, you can consider adding weight via a dip belt. A good target is to be doing 3 sets of 8 reps with 25 pounds added. At this point, the dip is no longer a source of pain, but one of your most effective tools for building a powerful chest, shoulders, and triceps.

Frequently Asked Questions

The Right Depth for Dips

Stop when your elbow reaches a 90-degree angle, which is when your upper arm is parallel to the floor. Going deeper provides no significant extra muscle-building benefit but dramatically increases the stress on the ligaments and tendons in the front of your shoulder.

Chest Dips vs. Tricep Dips

For chest-focused dips, lean your torso forward about 30-45 degrees and allow your elbows to flare out slightly. For triceps-focused dips, keep your torso as vertical as possible and your elbows tucked tightly to your sides. The core safety rule-shoulders down and back-is mandatory for both variations.

Are Dips Inherently Bad for Shoulders?

No, but they are extremely unforgiving of bad form. With correct technique, including scapular depression and controlled depth, they are one of the best upper-body exercises. With sloppy form, they are a fast track to shoulder impingement and rotator cuff issues.

Pain-Free Alternatives to Dips

If dips continue to cause pain even after correcting your form, switch to exercises that target the same muscles with less direct shoulder strain. Excellent alternatives include decline push-ups, close-grip bench press, and weighted push-ups on handles to allow for greater range of motion.

Using an Assisted Dip Machine

The assisted dip machine is an outstanding tool. It allows you to practice the perfect movement pattern with a reduced load, letting you focus entirely on mastering the 'shoulders down' cue. Use it to build your foundation before moving to full bodyweight dips.