Dips are a classic bodyweight and weighted movement used to build:
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Triceps strength and size
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Chest hypertrophy
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Shoulder stability and control
You’ll see dips programmed everywhere from:
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Bodybuilding routines
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CrossFit training
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Calisthenics programs
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General upper body strength work
But dips also raise an important question:
Are dips bad for your shoulders?
Many lifters experience:
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Shoulder pain during or after dips
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Feelings of instability at the bottom position
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Chronic anterior shoulder discomfort after adding weighted dips to their program
As Kibler et al. write in American Journal of Sports Medicine,
“The deep shoulder extension position in dips places high stress on the anterior capsule, long head of biceps tendon, and subacromial structures.”
— Kibler et al., American Journal of Sports Medicine
In this article, we’ll break down:
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The biomechanics of dips — what is happening at the shoulder joint
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Why dips can pose a risk for certain lifters
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How to modify dips for safety and performance
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Who should and should not include dips in their program
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Alternatives to dips for specific training goals
If you want to understand whether dips belong in your program — and how to protect your shoulders if you choose to use them — this guide will give you the answers.
The Biomechanics of Dips
To understand whether dips are bad for your shoulders, you first need to understand what is happening at the shoulder joint during the movement.
Dips primarily involve the following key joint actions:
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Shoulder extension → the humerus (upper arm bone) moves behind the plane of the torso
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Scapular depression → the scapula moves downward against the rib cage
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Elbow flexion and extension → the triceps are driving elbow extension during the concentric phase
However, the shoulder joint experiences unique mechanical stress during dips, particularly at the bottom position of the movement.
Deep Shoulder Extension Under Load
At the bottom of a dip:
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The shoulders are in deep extension, often approaching or exceeding 60–75 degrees of extension behind the torso
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The load on the joint increases due to both body weight and any added external resistance
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Many lifters lack active control and tissue mobility in this range — meaning ligaments, joint capsule structures, and passive tissues bear more load than they should
Internal Rotation Tendency
As you descend into a dip:
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There is a tendency toward shoulder internal rotation under load
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This increases compression of the subacromial space → potential irritation of:
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Supraspinatus tendon
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Subacromial bursa
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Long head of the biceps tendon
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Scapular Position and Stability Demands
Effective dips require proper scapular depression and control:
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If scapulae elevate or tilt excessively anteriorly → more strain on the anterior glenohumeral joint capsule
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Poor scapular control also reduces joint centration, leading to less stable loading at the shoulder
“The shoulder extension and scapular kinematics required during dips exceed the active range of motion available in many athletes, increasing passive tissue stress and injury risk.”
— Kibler et al., American Journal of Sports Medicine
Summary of Shoulder Mechanics in Dips
| Joint Action | Risk Factors |
|---|---|
| Shoulder extension | Deep passive stretch under load → anterior capsule stress |
| Internal rotation tendency | Subacromial impingement risk |
| Scapular depression + tilt | Requires strong control → poor control increases instability |
| Anterior humeral translation | Excessive strain on biceps tendon and capsule |
Bottom line:
Dips place the shoulders in a mechanically disadvantageous position under high load. If the lifter lacks the required mobility, motor control, or tissue resilience, the risk of shoulder pain or injury increases substantially.
Why Dips Can Stress the Shoulders
The biomechanics of dips — particularly deep shoulder extension under load — create several specific risk factors for shoulder stress and injury.
While some lifters tolerate dips well, others will experience:
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Acute pain during dips
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Progressive discomfort after adding dips to a program
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Chronic shoulder issues if underlying mechanics are not addressed
Here’s why dips can be problematic for the shoulders:
1. Anterior Capsule Strain
At the bottom of the dip, the humeral head translates anteriorly relative to the glenoid:
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This stretches the anterior glenohumeral joint capsule
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The capsule is not designed to bear high, repetitive stretch forces under load
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Over time, this can lead to:
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Micro-instability
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Capsule laxity
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Pain in the front of the shoulder
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“Deep shoulder extension activities can produce excessive anterior translation of the humeral head, increasing stress on the anterior capsule and long head of the biceps tendon.”
— Kibler et al., American Journal of Sports Medicine
2. Subacromial Impingement
The shoulder’s tendency toward internal rotation during dips narrows the subacromial space:
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This can compress:
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Supraspinatus tendon
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Subacromial bursa
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Long head of biceps tendon
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Result → development of impingement symptoms, particularly with frequent or weighted dip use
3. Long Head of Biceps Tendon Stress
The long head of the biceps tendon crosses both the shoulder and elbow joints:
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In the bottom position of dips:
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Shoulder in deep extension
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Elbow in flexion
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This places the biceps tendon under a lengthened, tensioned position while under load
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The result → irritation or even tendinopathy of the biceps tendon, presenting as anterior shoulder pain during dips or pressing movements
4. Scapular Control Limitations
Many lifters lack the required scapular control for safe dip mechanics:
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Inability to maintain scapular depression and posterior tilt → leads to anterior tilt and humeral head translation
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Poor scapular mechanics amplify the risk of both:
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Capsular strain
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Impingement symptoms
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Key point:
Even if the muscles of the chest, triceps, and shoulders are strong, poor scapular stability can predispose a lifter to shoulder injury during dips.
Summary:
Dips can stress the shoulders because they:
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Load the anterior capsule
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Increase risk of subacromial impingement
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Place tension on the biceps tendon
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Demand scapular control that many lifters lack
Conclusion:
Dips are not inherently bad — but they carry clear risk factors that must be respected, particularly for:
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Lifters with a history of shoulder pain
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Those lacking mobility or control
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Athletes performing high-volume or weighted dip protocols
How to Modify Dips for Safer Execution
Dips are not inherently a "bad" exercise — but they can become problematic if performed with:
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Poor technique
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Insufficient shoulder mobility
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Inappropriate range of motion
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Lack of scapular control
For many lifters, modifying how dips are performed can dramatically reduce shoulder stress while preserving the benefits of the movement.
Here’s how to do it.
1. Improve Shoulder Mobility First
Many of the mobility deficits that cause painful dips can be addressed with targeted shoulder mobility work.
Before progressing into deeper dip ranges, focus on:
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Improving thoracic extension
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Increasing shoulder extension range of motion
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Developing scapular control through full range
See our guide on Shoulder Mobility for crucial exercises to prepare your shoulders for both dips and overhead work.
2. Limit Depth Based on Active Control
The most common mistake is descending too deep in the dip:
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Going into a range where you no longer have active control
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Placing passive stress on the anterior capsule and biceps tendon
Modify your dip range:
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Only descend to the point where shoulder extension remains controlled
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Typically this is when your upper arms reach parallel to the floor, or slightly below if mobility allows
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Do not chase excessive depth at the expense of shoulder health
3. Use Bands or Assistance to Groove Better Mechanics
For lifters building strength or working on scapular control, using:
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Assisted dips with bands
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Assisted dip machine
… allows you to:
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Maintain proper scapular depression
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Control shoulder position throughout the movement
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Groove safe mechanics before adding bodyweight or external load
4. Pair Dips with Balanced Shoulder Training
Many shoulder issues from dips stem from imbalanced training:
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Too much anterior chain (dips, presses)
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Not enough posterior chain and scapular stabilizer work
Your program should include:
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Rear Delt Exercises and Rear Delt Cable Fly → to balance internal and external rotation forces
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Lateral Raise and Front Raise → to improve deltoid balance
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Shoulder Shrugs → to strengthen upper traps and stabilize scapulae during dips and presses
Balanced training creates a more stable, resilient shoulder complex → reducing risk of dip-related injury.
Summary:
Dips can be performed safely if you:
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Improve shoulder mobility first
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Limit range of motion to active control
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Groove mechanics with assistance if needed
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Pair dips with a balanced shoulder and upper back training program
When implemented this way, dips can be a safe and effective part of a well-rounded program for many lifters.
Who Should and Should Not Program Dips
Dips can be a high-value compound movement — but they are not for everyone.
Because of the biomechanical demands and shoulder stress risks, some lifters are better off modifying dips or using alternative exercises.
Here’s how to decide whether dips belong in your program.
Who Should Program Dips
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Lifters with healthy shoulder mobility and excellent scapular control
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Intermediate to advanced lifters with a foundation of balanced shoulder training
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Athletes looking to target:
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Triceps hypertrophy
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Chest strength and size
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Upper body pressing endurance
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Individuals with no history of:
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Anterior shoulder instability
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Biceps tendinopathy
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Subacromial impingement symptoms
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For these lifters, dips — when performed with safe depth and good mechanics — can be an excellent upper body builder.
Who Should Not Program Dips
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Lifters with current shoulder pain or history of:
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Anterior instability
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Subacromial impingement
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Biceps tendon issues
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Those with poor shoulder extension mobility → if you cannot achieve safe dip depth without excessive anterior shoulder translation
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Athletes with poor scapular control → those who cannot maintain scapular depression during the dip
For these lifters, dips are more likely to exacerbate shoulder issues than provide benefit.
Smarter Alternatives
If dips are contraindicated for you, these alternatives can safely target similar muscle groups:
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Z Press → builds shoulder and core stability with less joint stress
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Dumbbell Shoulder Press → scalable overhead strength builder
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Arnold Press → dynamic pressing movement with greater focus on scapular mechanics
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Close-grip push-ups → safe triceps and chest builder in a more stable shoulder position
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Cable triceps pushdowns → effective for triceps hypertrophy without deep shoulder extension
Tip: Lifters coming back from shoulder injury should prioritize:
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Progressive reintroduction of pressing movements before returning to dips.
Summary:
Dips are best used by lifters with:
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Healthy, mobile, and stable shoulders
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Good scapular control
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No history of anterior shoulder issues
Lifters with shoulder limitations can achieve similar training outcomes with safer alternatives — and may reintroduce dips only after restoring full mobility and control.
Alternatives to Dips for Shoulder-Safe Strength
If dips do not suit your current shoulder health or training profile, there are plenty of highly effective alternative movements that can target similar muscle groups:
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Triceps hypertrophy
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Chest development
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Shoulder stability
Here are some of the best shoulder-safe alternatives, organized by training goal:
For Triceps Hypertrophy
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Cable Triceps Pushdown → provides constant tension without shoulder extension risk
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Overhead Triceps Extensions → use a neutral grip to protect shoulders
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Close-grip Push-ups → safe, scalable triceps builder
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Dumbbell Floor Press → limits range of motion, reduces shoulder stress while hitting triceps
For Chest Strength and Hypertrophy
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Dumbbell Shoulder Press (Dumbbell Shoulder Press) → trains upper chest and shoulders through a stable range
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Arnold Press (Arnold Press) → promotes scapular movement and anterior delt development
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Incline Dumbbell Press → reduces stress on the shoulder joint while targeting the upper chest
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Push-ups on Parallettes → allows neutral wrist position, scalable range of motion
For Shoulder Strength and Stability
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Z Press (Z Press) → promotes excellent scapular stability and core control
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Lateral Raise (Lateral Raise) → improves deltoid balance and medial head strength
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Front Raise (Front Raise) → builds anterior deltoid without deep extension stress
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Rear Delt Cable Fly (Rear Delt Cable Fly) → balances anterior/posterior shoulder strength → critical for dip readiness
Key Tip: If you’re rebuilding after shoulder injury or improving your foundation for future dips:
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Prioritize mobility → Shoulder Mobility
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Develop posterior chain strength → Rear Delt Exercises
Summary:
You do not need dips to build a strong, well-developed upper body.
Alternatives can:
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Safely target triceps, chest, and shoulders
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Allow you to maintain high training volume without compromising shoulder health
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Provide excellent progress options if dips are not currently tolerable for your shoulders
Conclusion
Are dips bad for your shoulders?
The answer depends entirely on your individual mobility, control, and injury history.
Dips place the shoulders into a demanding deep extension position under load:
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If you lack the required shoulder mobility or scapular stability, dips can stress:
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The anterior shoulder capsule
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The subacromial space
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The biceps tendon
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Poor mechanics or excessive dip depth further amplify injury risk.
However, for lifters with:
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Excellent shoulder mobility (Shoulder Mobility)
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Strong scapular control
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No prior shoulder instability or pain
— dips can be a safe and valuable addition to upper body programming.
If dips currently cause pain or discomfort:
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Modify depth
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Improve shoulder mobility and balance
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Incorporate safer alternatives like:
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Cable triceps pushdowns and push-up variations
“Dips require respect and intelligent programming — not every shoulder is prepared for the demands they impose.”
— Kibler et al., American Journal of Sports Medicine
Key takeaway:
Dips are not universally bad — but they are not universally safe either.
Train smart. Assess your shoulder function. Select movements that support your performance, longevity, and injury prevention.
