Are Dips Bad for Shoulders? Biomechanics Breakdown and Safer Alternatives
Dips are a classic bodyweight and weighted movement used to build:
Triceps strength and size
Chest hypertrophy
Shoulder stability and control
You’ll see dips programmed everywhere from:
Bodybuilding routines
CrossFit training
Calisthenics programs
General upper body strength work
But dips also raise an important question:
Are dips bad for your shoulders?
Many lifters experience:
Shoulder pain during or after dips
Feelings of instability at the bottom position
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:
The biomechanics of dips — what is happening at the shoulder joint
Why dips can pose a risk for certain lifters
How to modify dips for safety and performance
Who should and should not include dips in their program
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:
Shoulder extension → the humerus (upper arm bone) moves behind the plane of the torso
Scapular depression → the scapula moves downward against the rib cage
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:
The shoulders are in deep extension, often approaching or exceeding 60–75 degrees of extension behind the torso
The load on the joint increases due to both body weight and any added external resistance
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:
There is a tendency toward shoulder internal rotation under load
This increases compression of the subacromial space → potential irritation of:
Supraspinatus tendon
Subacromial bursa
Long head of the biceps tendon
Scapular Position and Stability Demands
Effective dips require proper scapular depression and control:
If scapulae elevate or tilt excessively anteriorly → more strain on the anterior glenohumeral joint capsule
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:
Acute pain during dips
Progressive discomfort after adding dips to a program
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:
This stretches the anterior glenohumeral joint capsule
The capsule is not designed to bear high, repetitive stretch forces under load
Over time, this can lead to:
Micro-instability
Capsule laxity
Pain in the front of the shoulder
“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:
This can compress:
Supraspinatus tendon
Subacromial bursa
Long head of biceps tendon
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:
In the bottom position of dips:
Shoulder in deep extension
Elbow in flexion
This places the biceps tendon under a lengthened, tensioned position while under load
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:
Inability to maintain scapular depression and posterior tilt → leads to anterior tilt and humeral head translation
Poor scapular mechanics amplify the risk of both:
Capsular strain
Impingement symptoms
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:
Load the anterior capsule
Increase risk of subacromial impingement
Place tension on the biceps tendon
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:
Lifters with a history of shoulder pain
Those lacking mobility or control
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:
Poor technique
Insufficient shoulder mobility
Inappropriate range of motion
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:
Improving thoracic extension
Increasing shoulder extension range of motion
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:
Going into a range where you no longer have active control
Placing passive stress on the anterior capsule and biceps tendon
Modify your dip range:
Only descend to the point where shoulder extension remains controlled
Typically this is when your upper arms reach parallel to the floor, or slightly below if mobility allows
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:
Assisted dips with bands
Assisted dip machine
… allows you to:
Maintain proper scapular depression
Control shoulder position throughout the movement
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:
Too much anterior chain (dips, presses)
Not enough posterior chain and scapular stabilizer work
Your program should include:
Rear Delt Exercises and Rear Delt Cable Fly → to balance internal and external rotation forces
Lateral Raise and Front Raise → to improve deltoid balance
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:
Improve shoulder mobility first
Limit range of motion to active control
Groove mechanics with assistance if needed
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
Lifters with healthy shoulder mobility and excellent scapular control
Intermediate to advanced lifters with a foundation of balanced shoulder training
Athletes looking to target:
Triceps hypertrophy
Chest strength and size
Upper body pressing endurance
Individuals with no history of:
Anterior shoulder instability
Biceps tendinopathy
Subacromial impingement symptoms
For these lifters, dips — when performed with safe depth and good mechanics — can be an excellent upper body builder.
Who Should Not Program Dips
Lifters with current shoulder pain or history of:
Anterior instability
Subacromial impingement
Biceps tendon issues
Those with poor shoulder extension mobility → if you cannot achieve safe dip depth without excessive anterior shoulder translation
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:
Z Press → builds shoulder and core stability with less joint stress
Dumbbell Shoulder Press → scalable overhead strength builder
Arnold Press → dynamic pressing movement with greater focus on scapular mechanics
Close-grip push-ups → safe triceps and chest builder in a more stable shoulder position
Cable triceps pushdowns → effective for triceps hypertrophy without deep shoulder extension
Tip: Lifters coming back from shoulder injury should prioritize:
Progressive reintroduction of pressing movements before returning to dips.
Summary:
Dips are best used by lifters with:
Healthy, mobile, and stable shoulders
Good scapular control
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:
Triceps hypertrophy
Chest development
Shoulder stability
Here are some of the best shoulder-safe alternatives, organized by training goal:
For Triceps Hypertrophy
Cable Triceps Pushdown → provides constant tension without shoulder extension risk
Overhead Triceps Extensions → use a neutral grip to protect shoulders
Close-grip Push-ups → safe, scalable triceps builder
Dumbbell Floor Press → limits range of motion, reduces shoulder stress while hitting triceps
For Chest Strength and Hypertrophy
Dumbbell Shoulder Press (Dumbbell Shoulder Press) → trains upper chest and shoulders through a stable range
Arnold Press (Arnold Press) → promotes scapular movement and anterior delt development
Incline Dumbbell Press → reduces stress on the shoulder joint while targeting the upper chest
Push-ups on Parallettes → allows neutral wrist position, scalable range of motion
For Shoulder Strength and Stability
Z Press (Z Press) → promotes excellent scapular stability and core control
Lateral Raise (Lateral Raise) → improves deltoid balance and medial head strength
Front Raise (Front Raise) → builds anterior deltoid without deep extension stress
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:
Prioritize mobility → Shoulder Mobility
Develop posterior chain strength → Rear Delt Exercises
Summary:
You do not need dips to build a strong, well-developed upper body.
Alternatives can:
Safely target triceps, chest, and shoulders
Allow you to maintain high training volume without compromising shoulder health
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:
If you lack the required shoulder mobility or scapular stability, dips can stress:
The anterior shoulder capsule
The subacromial space
The biceps tendon
Poor mechanics or excessive dip depth further amplify injury risk.
However, for lifters with:
Excellent shoulder mobility (Shoulder Mobility)
Strong scapular control
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:
Modify depth
Improve shoulder mobility and balance
Incorporate safer alternatives like:
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.