Bro, how are you? I started getting back into shape and doing a form of dips. I was wondering if you would be interested in maybe helping me create a new piece of equipment to mass market, i think the gains are pretty awesome 5 months in so far
@@namename3139bro, i suffer with lower back pain for a few years now. And dips helped strengthen it to the point where i bearly feel the pain or like pulling on my lower back. Just keep at it
Heheh... lol.. yeah, but anyway, I'm glad he finally touched this injury topic. Sometimes, we get injuries and it can be really frustating, specially when the fitness channels don't talk about it. And even doing everything right, the risk of injury is always there.
Right! Before dips in general are bad... Comments section essentially told him. Perhaps the weight... Maybe.. now dips are okay ish. Just do what works for you
exercise causes death if you don't supplement all the trace minerals you lose via sweat. You need a variety of nutrients to regrow the cartilage he is talking about in this video.
I never done weighted dips but watching other youtubers and doing work outs I was wondering why I was having this pain.. I'll keep my eye out from now on. Appreciate the Intel
I found a fix to this issue, and the main one is to train chest flexibility and warmup your chest before and after doing dips, the seccond one you can do to make sure you don’t get any types of pain is to not go below parallel on dips
If you do it really correctly and work youre way to the wheigts it will be the best ever i love dips its essential like the sqat is for youre legs the dips are sqats for youre upper body , plus its superior to a lot of excersices like bench
Too heavy and improper technique will cause this and i suspect its austins issue from what i see in the video think about doing them with a open /closed chest and the description of the injury ... open chest heavy dips would cause this over time imo and many of the best calisthenics gurus out there preach doing dips with a closed chest shoulders back and down tight
I love that UA-cam is maturing. the content creators are staying around long enough to show vulnerability instead of just the highlight reel of an easy life.
Costochondritis is mainly caused by poor mobility in the rib joints between the rib and the spine, not the rib and the sternum. Your spine-rib joint gets stiff and immobile, then your sternum-rib joint becomes hyper mobile to compensate, then it gets inflamed. Your dip form may have been poor, or you may have over/under developed one muscle group. Work on your spine mobility and flexibility.
@@papayo8178 I learned it from an Australian chiropractor. I don't remember his name, but it made sense to me. It seemed to work for my particular case too as I suffered back injuries that stiffened my back in the ways I described, and the solution to my costochondritis did indeed to seem to be mainly tied to loosening and rehabbing my affected spine-rib joints.
Same thing happened to me, the sternal attachments just can’t keep up. As soon as your form collapses when you are a little tired, all the pressure goes into the joints.
@@Francesco_Di_Pereira yea, if you go a rep or two too many and things sink down a little in the shoulder girdle. I mean, they are fine, but you have to be very mindful and do a few warm up sets to gauge where you are at for the day.
To anyone who might be feeling this, had something similar a couple of years ago. Not sure if it was exactly same, but once I started doing weighted dips, I felt a very sharp pinch of pain in the middle of my chest. Tried every warm up, and every exercise but it kept coming back. It was later on fixed when I took a long rest (2 months I guess from any weighted dips or directly training chest) and started training chest with rings after the cooldown. Since then I've never felt chest pain in dips, max dip right now is 2 reps with about 45 kgs (75kg current weight).
For me the pain went away once i fixed my posture. It was just too much stress on the sternum being hunched 24/7. To be more specific, i got it from sit ups when i was a kid and then couldnt work out for years cause of the sharp piercing pain in the sternum. Worth a try before getting too paranoid, especially if you have lots of school work etc
@@wallesdrop3026 my point is if it hurts when doing dips, it might not necessarily be caused by dips. For me it was bad posture from all the studying. All the pressure from such position lies on the sternum. Extra stress from dips would aggrevate it even more. When i fixed my posture, my pain went away during dips. Even if you got hurt from doing dips, try fixing it but taking weight off your chest during daily activities, so chest up, shoulderblades back as much as possible. Just saying its worth a try cause i remember being really paranoid because of it. Thought i had some serious problems.
@@simonwang5107 thank you. but in case I think Its the dips' fault. because I did dips and I have pain for the whole week afterwards. I give posture fix a try tho
I also did with 20 kg in january, and then increased for a month and did +30kg 10 reps , and then my sternum got really inflamed and i felt pain all day
I believe that trainning any exercise with high intensity has higher risk of injury. So, we should scheduling them wisely. Doing weighted pullups or weighted dips for 5x5 over a year will probably lead to injuries. The key is periodization. I do weighted pullups and dips, but for a specific period of time, like over month. We could also periodize weekly, doing weighted pull or dips once a week, and doing lighter sessions the other days.
I am doing Dips on one Session and Weighted push-up in the other, i think the problem with Calisthenics, is about high volume workouts, rest is important too
This right here...his injury was a programming error, simply for not factoring in fatigue and recovery. Where did dip stretch your chest very much, his muscles may have been recovering but his other tissues needed more recovery
Dips are one of the most underrated lifts. Guaranteed this guy had bad form or he went too heavy too fast. Watching his videos, the dips are way too fast and he's not going deep enough. You should do bodyweight deep dips both when you're first learning; and at the beginning of every session, even when you're advanced to get a full range of motion and then taper your weight up.
I agree with you. I saw another video of his where he said he had 3 plates attached. For some reason people think they can just add insane weight to their dips as if the normal rules of gradual progression don’t apply to dips
same here, I did weighted dips in the past but I stopped that, body weight is enough, sometimes in a controlled, slow fashion, other times in a faster, Arnold style
Yeah the exact same thing happened to me and the culprit was weighted dips lol. Took 3 months off any horizontal push exercise. Just be careful guys, listen to your body
@@kaantosito409 yeah just avoid anything that makes it hurt really. So for me I stopped planche work and dips. But my shoulders were fine so I spammed like push ups and handstands
I stopped doing them because they’re exhausting. But when I was doing them I had this same pain. After researching why, it turns out it was poor form. What worked for me is doing them with good posture and looking ahead instead of down.
What I did to fix this problem was focus on pushing with more of your index fingers and puff out your chest. Also don’t go so deep into each dip just deep enough to where your arm has a 90 degree angle. Also do dips on a parallel bar. Hope this helps!
When I experienced this sort of sternum pain from dips, what worked for me was just starting over with my bodyweight and slowly working back up to my former weight over a couple months, intentionally only progressing in weight once the prior weight becomes too easy. I think this is caused by trying to progress in weight too fast, faster than the chest muscle can handle in this particular position. I no longer experience sternum pain at the same or heavier weights than before.
Correct. Leonidas says nobody should do Weighted Dips until they can hit 30 reps with bodyweight only. By then, you will have built a solid foundation of strength to progress in weight slowly. Many dudes out here hit 10 bodyweight reps then think they can throw a plate between their nut sacks. They be wrong. 😅
This is good to know since i was planning to start doing dips soon. But i didn't even know people did them with weights so maybe i wouldn't been fine anyway lol
Try doing all your Dips with a Pause at the bottom. I have done this to avoid any pec tendon tie in issues, and it's been a blessing thus far. Slower Eccentrics, say 3-4 seconds, has helped me stay tight and get the most out of small weight increases.
Thanks for this Austin. I got costochondritis from ring dips, and I've struggled to do even medium reps of normal dips since then without feeling a bit of chest pain. Glad to hear I'm not the only one and that I can do other things. Do you have any more info for how to recover and what movements help/what might need to change in form to avoid future sternum injuries?
Costochondritis is mainly caused by poor mobility at the joints where your ribs meet your spine. The sternum-rib joint becomes hyper mobile to compensate, then gets inflamed. Work on your spinal flexibility and mobility.
I used to get that a few years ago doing regular dips. Now I do weighted dips and I don’t get it anymore, something that helped me a lot was doing a lot of band exercises for the chest and fixing my form a bit, I’m more upright now
dude i have exactly the same thing since i started weighted dips,. The pain is ok during dips but i feel it a lot during other exercice especially the one that strech the chest at the bottom like shoulder press, db bench press or pull ups
Fun facts: You usually get costo from having tight ribs on the posterior side of the body it’s a well known thing in New Zealand but won’t hit the states as rapid until more study is done on it bc they just write it off as some basic Inflammation
Thanks for this, had the same issue recently, just ignored it.But i haven't felt the pain since i removed the weight vest for my sets.Thanks no more weighted dips for me.
Thank you for this info. I’ve been getting this pain for a while. I could not understand where it was coming from. I love the weighted dip but I’ll take a rest for a while. Great info🔥🔥
Everyone do weighted dips for 30x3 keep the reps very high and once you can do 30x3 free weight do weighted 30x3 this will prevent from doing heavier weighted dips that you would do 6x3 or 8x3, it will be much safe and will give same results if not more, I actually heard this from another UA-camr can't remember the name.
The thing is people get a lot stronger after an injury. Dips is the best. also calisthetics can be injured for other reasons. its fine if you do it in the gym
5 reps is crazy my bros. Personally I aim for 888. If I am able to do 887, I allow myself to add more weight. But if I am doing say 843 or even 854 it means I still need to go back to the previous weight for maybe more 2 or 3 times. Now you guys doing 2 sets or even 1 of 5 reps.... that's mad. For sure I would get injured
That's what happened to me when I was 25, I was 5'5 and 180 at my heaviest. Muscles everywhere but I would do dips with at least a 45 on and not only did I have the chest pains that you're talking about but I also messed up my right shoulder I thought I tore something but luckily it was just an impingement that I was able to fix. But yeah as much as I loved dips I actually don't do dips at all anymore. I find other ways to hit my chest. I'm 31 now and am a trim 161 and aiming just to be fit as I get older.
I do dips with 3 plates for about 5+ reps, used to have shoulder pain from going too heavy, the shoulder pain was leaking over into my other chest exercises but then, I started doing static holds with rigid bands(rather than just strength and mobility I’m doing stability drills) and this took all of my shoulder problems away whilst giving me even more shoulder mobility.
I had this as well … but wild part is you can still get this without weights … trust me I saw a doctor for this .. the pain can be anywhere in the chest /ribs but mostly where he’s pointing is definitely sternum pain
@@DayDayGetYoDayPay me too without weight you can still get it ! You can feel it in the ribs ,or chest it will go away but if you do those same exercises it can come back mine did
First time I had injured myself from dips was in my sternum and it was terrible. Couldn’t even do a push up for months. I was doing sets of 50 and would drop down until it was hard to do sets of 10. Now I’m at this video cause I’ve been myself back up to high reps. Although I feel good i have recently lost feeling in my right thumb and index finger. It’s been numb for 2 days and I believe it’s a compressed nerve. After two set backs and inconveniences from this great workout I’m considering ditching it. Very hard decision.
I had an injury from doing dips . No weighted but I went all the way down while flexing hard and looking down. I heard an extremely loud POP in the center of my chest followed by shooting pain. I immediately stopped the exercise and went home. 2 -3 weeks that chest was sore. It was scary .
This happened when I learned to swim and also learning ring dips… guys just warm up better lower slightly intensity and dont push the process, progress more slowly and this won’t be a problem
That happened to me too, am 16yo and i only did weighted ring dips on the rings, after i did 40kg for 6 reps i started having this pain but just for dips i could still do other pushing exercises, rn i do weighted ring push ups and explosive push ups for my punching power for mma
ive gotten hurt doing dips before but it was only because i was being stupid with my training. After i recovered and changed how i workout i got my numbers back up to 140lbs+ and i have 0 issues, no pains nothing its not the exercises fault u get ignored its yours
I wish I saw this video before I hurt myself, I used to do weighted straight bar dip, no problem, last week I did weighted dips on parallel bar then boom, ruined everything, I can't even breath well now.
I had this and it was partially because of dips but what started it was hitting my chest with the bench press bar on the way down. I can now do around 18 dips at 270 BW and no pain in chest.
You was doing them wrong without to notice..its one of the biggest problems when we dont have mirrors infront..i am pro level at calisthenics with my best 5 sets of 20 and i stopped all my program and started from 0..i was going up side ways for i dont know how much time..after an injury
This happened to me I never did check it out but I knew something was wrong that pain has not return then again I have not done what I was doing to get injured in the first place also I have been eating more anti inflammatory foods and my general health has improved but not satisfied at all
Thank you so much for the advice 🙏 Just started weighted dips and pull ups which is going great I've only added 40 lbs. to both movements with no discomfort so far. Any idea what's a good weight to stop at?
@@921FM holy shit dude that's impressive. 60 lb weighted pullups? What BW and reps? I've increased my weighted pullups from 45 lbs for 4 reps to 50 lbs for 5 reps in 2.5 weeks at a BW of 150, so I know it's a grind to improve, but it looks like you're doing it quite quickly 😮
@@GodisgudAQW thanks man. Quick disclaimer though: I'm using a close neutral grip when I do my weighted pull ups. When I hit 60 lbs. I hit it for 3 sets of singles from the most stretched position all the way chin past the bar and held it up there for 6-10 seconds I super set my weighted pullups with weighted dips on the same machine and I was hitting 4 reps for 60 lbs. for those three sets on dips BW: 168.8 as of this morning I was probably 172 when I did the 60 lbs couple weeks ago I'll be starting over from 10 lbs. and using a wide pronated grip instead and increasing the weight each week 😤
@@921FM I'm doing close pronated grip. My neutral and supinated grips are weaker than my pronated - I've always heavily biased my training toward pronated pull-ups. Anyway, I think the secret there is probably the pauses at the hardest part of the rom. I do machine rows with a neutral grip and have progressed to a point where I max it out (at 235 lbs) for 10 reps. All I did was make sure I paused for 1 second on each rep at the hardest part, and on the last rep of my last set, I hold on as long as possible, only letting go when my arms extend to the start position despite me trying hard to keep pulling. I never plateaued for more than 2 weeks, even when I wasn't that consistent. Keep doing those long isometric holds man! I started incorporating that into my weighted pull-ups too: on my last rep of my last set, I'm now holding on until I eventually stretch back out to the start position. Time will tell how effective this is. I want to keep going until I can pull up an additional 100 lbs for 3-6 reps. I am now at +55 lbs for 4 💪
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i tried dips but my back hrts loewr back
so i gues imm too over weight
so i guess i gota do something esle
its hard to get a treadmill were i am
Elevated push ups weighted on push up bars very safe. Or do dips with less weight
Bro thinks we can click this 😭
Bro, how are you? I started getting back into shape and doing a form of dips. I was wondering if you would be interested in maybe helping me create a new piece of equipment to mass market, i think the gains are pretty awesome 5 months in so far
@@namename3139bro, i suffer with lower back pain for a few years now. And dips helped strengthen it to the point where i bearly feel the pain or like pulling on my lower back. Just keep at it
This channel turning from calisthenics channel to Austin’s health report channel
Heheh... lol.. yeah, but anyway, I'm glad he finally touched this injury topic. Sometimes, we get injuries and it can be really frustating, specially when the fitness channels don't talk about it. And even doing everything right, the risk of injury is always there.
It’s because we’re all getting older and hopefully wiser. Austin is showing the latter for sure.
Right! Before dips in general are bad... Comments section essentially told him. Perhaps the weight... Maybe.. now dips are okay ish. Just do what works for you
Was that a complaint?
exercise causes death if you don't supplement all the trace minerals you lose via sweat. You need a variety of nutrients to regrow the cartilage he is talking about in this video.
I never done weighted dips but watching other youtubers and doing work outs I was wondering why I was having this pain.. I'll keep my eye out from now on. Appreciate the Intel
Same, I’ve had to stop my workouts a lot because of this pain
I found a fix to this issue, and the main one is to train chest flexibility and warmup your chest before and after doing dips, the seccond one you can do to make sure you don’t get any types of pain is to not go below parallel on dips
If you do it really correctly and work youre way to the wheigts it will be the best ever i love dips its essential like the sqat is for youre legs the dips are sqats for youre upper body , plus its superior to a lot of excersices like bench
Just do them slower. You don’t need weights
Too heavy and improper technique will cause this and i suspect its austins issue from what i see in the video think about doing them with a open /closed chest and the description of the injury ... open chest heavy dips would cause this over time imo and many of the best calisthenics gurus out there preach doing dips with a closed chest shoulders back and down tight
I love that UA-cam is maturing. the content creators are staying around long enough to show vulnerability instead of just the highlight reel of an easy life.
Costochondritis is mainly caused by poor mobility in the rib joints between the rib and the spine, not the rib and the sternum. Your spine-rib joint gets stiff and immobile, then your sternum-rib joint becomes hyper mobile to compensate, then it gets inflamed.
Your dip form may have been poor, or you may have over/under developed one muscle group. Work on your spine mobility and flexibility.
Sounds like a good explanation, where did u get that from?
@@papayo8178 I learned it from an Australian chiropractor. I don't remember his name, but it made sense to me. It seemed to work for my particular case too as I suffered back injuries that stiffened my back in the ways I described, and the solution to my costochondritis did indeed to seem to be mainly tied to loosening and rehabbing my affected spine-rib joints.
@@someguyusaare there any stretches or exercises you would recommend? Besides proper form
Bro am suffering from the same thing any advice?
Commenting here to fact check this with my doctor
dips are the squat of the upper body
I mean but you have a whole pulling complex too 🤷
dips are literally just like bench press or push ups lol they’re not anything extraordinary
lol what made you think show
@@BruhMoment-wr3lb from your comment its clearly that you don't do weighted dips
@@sw2161 Clear*
Austin is the man... He just looking out for us...
Same thing happened to me, the sternal attachments just can’t keep up. As soon as your form collapses when you are a little tired, all the pressure goes into the joints.
So do it with proper form then
@@kizombeiro8130 ego wont let them
Proper form meaning keeping protraction?
@@Francesco_Di_Pereira yea, if you go a rep or two too many and things sink down a little in the shoulder girdle. I mean, they are fine, but you have to be very mindful and do a few warm up sets to gauge where you are at for the day.
Stay off all that creatine you be taking and be truly natural. That might help!
To anyone who might be feeling this, had something similar a couple of years ago. Not sure if it was exactly same, but once I started doing weighted dips, I felt a very sharp pinch of pain in the middle of my chest. Tried every warm up, and every exercise but it kept coming back. It was later on fixed when I took a long rest (2 months I guess from any weighted dips or directly training chest) and started training chest with rings after the cooldown. Since then I've never felt chest pain in dips, max dip right now is 2 reps with about 45 kgs (75kg current weight).
Stay off all that creatine you be taking and be truly natural. That might help!
Thank you for this. I've also felt this pain, but I would just ignore it. I won't go as heavy when I do dips anymore
Try doing dips with your head further backwards for the triceps and do weightless dips for chest
Stay off all that creatine you be taking and be truly natural. That might help!
This is literally me with my body weight
For me the pain went away once i fixed my posture. It was just too much stress on the sternum being hunched 24/7.
To be more specific, i got it from sit ups when i was a kid and then couldnt work out for years cause of the sharp piercing pain in the sternum.
Worth a try before getting too paranoid, especially if you have lots of school work etc
I have sternum pain because of dips such as austin. I didnt understood what your advice is. can you pls explain it in other words?
@@wallesdrop3026 my point is if it hurts when doing dips, it might not necessarily be caused by dips. For me it was bad posture from all the studying. All the pressure from such position lies on the sternum. Extra stress from dips would aggrevate it even more. When i fixed my posture, my pain went away during dips.
Even if you got hurt from doing dips, try fixing it but taking weight off your chest during daily activities, so chest up, shoulderblades back as much as possible.
Just saying its worth a try cause i remember being really paranoid because of it. Thought i had some serious problems.
@@simonwang5107 thank you. but in case I think Its the dips' fault. because I did dips and I have pain for the whole week afterwards. I give posture fix a try tho
I do 2 sets of 15 no weight and 2 sets of 10-15 45lbs/20kg dips, havent seen any problems or injuries, only strenght increase.
I also did with 20 kg in january, and then increased for a month and did +30kg 10 reps , and then my sternum got really inflamed and i felt pain all day
I believe that trainning any exercise with high intensity has higher risk of injury. So, we should scheduling them wisely. Doing weighted pullups or weighted dips for 5x5 over a year will probably lead to injuries. The key is periodization. I do weighted pullups and dips, but for a specific period of time, like over month. We could also periodize weekly, doing weighted pull or dips once a week, and doing lighter sessions the other days.
I screenshoted this comment, so when I workout I’ll remember the advice in it thanks 🙏
I am doing
Dips on one Session and Weighted push-up in the other, i think the problem with Calisthenics, is about high volume workouts, rest is important too
@@magnus263 are you following a program or did you make your own program, also did you make good progress training this way?
@@jayden_2_savage635this is some of the most retarded advice i have seen. please do not believe everything u read on the internet
This right here...his injury was a programming error, simply for not factoring in fatigue and recovery. Where did dip stretch your chest very much, his muscles may have been recovering but his other tissues needed more recovery
That’s why Hannibal for King discourages weighted callisthenics.😊
Dips are one of the most underrated lifts. Guaranteed this guy had bad form or he went too heavy too fast. Watching his videos, the dips are way too fast and he's not going deep enough. You should do bodyweight deep dips both when you're first learning; and at the beginning of every session, even when you're advanced to get a full range of motion and then taper your weight up.
Going too deep on dips is the main way people hurt themselves.
I agree with you. I saw another video of his where he said he had 3 plates attached. For some reason people think they can just add insane weight to their dips as if the normal rules of gradual progression don’t apply to dips
I've injured my front delts by going too deep! Your elbows should NEVER go below 90 degrees. Even 90 is too deep.
same here, I did weighted dips in the past but I stopped that, body weight is enough, sometimes in a controlled, slow fashion, other times in a faster, Arnold style
Yeah the exact same thing happened to me and the culprit was weighted dips lol. Took 3 months off any horizontal push exercise. Just be careful guys, listen to your body
are you good right now? im suffering from the same thing right now. what would you reccomend?
@@kaantosito409 yeah just avoid anything that makes it hurt really. So for me I stopped planche work and dips. But my shoulders were fine so I spammed like push ups and handstands
@@chocolateflavoredducks3414 did you do anything for recovery?
@@kaantosito409i got the same problem and i just go to back,chest massage and the pain get relief alot
I stopped doing them because they’re exhausting. But when I was doing them I had this same pain. After researching why, it turns out it was poor form. What worked for me is doing them with good posture and looking ahead instead of down.
Bruh stopped doing an exercise cause it’s exhausting 💀
What typa goofy ahh person’s workouts aren’t exhausting
@@liamuchiha5352Lmaoo
What I did to fix this problem was focus on pushing with more of your index fingers and puff out your chest. Also don’t go so deep into each dip just deep enough to where your arm has a 90 degree angle. Also do dips on a parallel bar. Hope this helps!
When I experienced this sort of sternum pain from dips, what worked for me was just starting over with my bodyweight and slowly working back up to my former weight over a couple months, intentionally only progressing in weight once the prior weight becomes too easy. I think this is caused by trying to progress in weight too fast, faster than the chest muscle can handle in this particular position. I no longer experience sternum pain at the same or heavier weights than before.
Correct. Leonidas says nobody should do Weighted Dips until they can hit 30 reps with bodyweight only. By then, you will have built a solid foundation of strength to progress in weight slowly. Many dudes out here hit 10 bodyweight reps then think they can throw a plate between their nut sacks. They be wrong. 😅
Wow. Thanks for the heads up. I can now scratch that off my gym equipment list.
This is good to know since i was planning to start doing dips soon. But i didn't even know people did them with weights so maybe i wouldn't been fine anyway lol
Thank you for speaking on this it hurts my eyes every-time I see someone do weighted dips
Yeah, I get the same weird pain and tigtness in my sternum. Important video!
Try doing all your Dips with a Pause at the bottom. I have done this to avoid any pec tendon tie in issues, and it's been a blessing thus far. Slower Eccentrics, say 3-4 seconds, has helped me stay tight and get the most out of small weight increases.
I had costochondritis too from ring dips, took months of resting for it to get better, rly scary at the time
Weighted dips always give me elbow tendonitis
Thanks for this Austin. I got costochondritis from ring dips, and I've struggled to do even medium reps of normal dips since then without feeling a bit of chest pain. Glad to hear I'm not the only one and that I can do other things. Do you have any more info for how to recover and what movements help/what might need to change in form to avoid future sternum injuries?
same problem hear bro lmk if you figure out a recovery plan
@@DayDayGetYoDayPayare you recovered now? if yes how?
Guys Just look for this video sternum pain solution Alex Leônidas
Costochondritis is mainly caused by poor mobility at the joints where your ribs meet your spine. The sternum-rib joint becomes hyper mobile to compensate, then gets inflamed.
Work on your spinal flexibility and mobility.
@@someguyusa OK. can you pls tell me how?
I used to get that a few years ago doing regular dips. Now I do weighted dips and I don’t get it anymore, something that helped me a lot was doing a lot of band exercises for the chest and fixing my form a bit, I’m more upright now
dude i have exactly the same thing since i started weighted dips,. The pain is ok during dips but i feel it a lot during other exercice especially the one that strech the chest at the bottom like shoulder press, db bench press or pull ups
Sameeee bro try depressing your shoulders more it helped me
Crazy how hard this guy is working he really had to chill out
I had this exact issue, dips are overrated anyway... Push ups and handstand push-ups/ OHP are better 👍🏻
I legit had the same problem for years I’m glad I’m not the only one. It hindered my chest growth dramatically
Same happened to me but I was doing ring bodyweight dips before I was ready so I’ll rarely do any dips now
Thank you for this information Austin!!!
Fun facts: You usually get costo from having tight ribs on the posterior side of the body it’s a well known thing in New Zealand but won’t hit the states as rapid until more study is done on it bc they just write it off as some basic Inflammation
Thanks for this, had the same issue recently, just ignored it.But i haven't felt the pain since i removed the weight vest for my sets.Thanks no more weighted dips for me.
I have this too it's quite painful & annoying when it flares up bad
Whoa, this short is so important that it should be a longer video.
I've only had sternum pain from doing weighted ring dips. I'm fine when doing regular weighted dips.
Thank you for this info. I’ve been getting this pain for a while. I could not understand where it was coming from. I love the weighted dip but I’ll take a rest for a while. Great info🔥🔥
Stay off all that creatine you be taking and be truly natural. That might help!
have the same pain happens right after the dip when i am in the movement of fully standing up
I don’t know why but I like this guy😂
Everyone do weighted dips for 30x3 keep the reps very high and once you can do 30x3 free weight do weighted 30x3 this will prevent from doing heavier weighted dips that you would do 6x3 or 8x3, it will be much safe and will give same results if not more, I actually heard this from another UA-camr can't remember the name.
I have the same problem thank you for the diagnostic
You are Not wrong I used to use weight to but stopped was messing up my shoulder
The thing is people get a lot stronger after an injury. Dips is the best. also calisthetics can be injured for other reasons.
its fine if you do it in the gym
No pain no gains
I had this issue, I did light Arnold chest pullovers twice a week and in about two weeks I was fine to do dips.
5 reps is crazy my bros. Personally I aim for 888. If I am able to do 887, I allow myself to add more weight. But if I am doing say 843 or even 854 it means I still need to go back to the previous weight for maybe more 2 or 3 times. Now you guys doing 2 sets or even 1 of 5 reps.... that's mad. For sure I would get injured
That's what happened to me when I was 25, I was 5'5 and 180 at my heaviest. Muscles everywhere but I would do dips with at least a 45 on and not only did I have the chest pains that you're talking about but I also messed up my right shoulder I thought I tore something but luckily it was just an impingement that I was able to fix. But yeah as much as I loved dips I actually don't do dips at all anymore. I find other ways to hit my chest. I'm 31 now and am a trim 161 and aiming just to be fit as I get older.
Haha. I noticed this for the first time yesterday. Was wondering what this new sensation was. 😂
Thanks for the tip, Austin! Be careful in your exercises and movements, some are not natural and the body was not created to do them.
I do dips with 3 plates for about 5+ reps, used to have shoulder pain from going too heavy, the shoulder pain was leaking over into my other chest exercises but then, I started doing static holds with rigid bands(rather than just strength and mobility I’m doing stability drills) and this took all of my shoulder problems away whilst giving me even more shoulder mobility.
Same I got that from doing dips with 2-3 45lbs plates. Stopped ever since
I had this as well … but wild part is you can still get this without weights … trust me I saw a doctor for this .. the pain can be anywhere in the chest /ribs but mostly where he’s pointing is definitely sternum pain
i got it just by doing a couple body weight reps
@@DayDayGetYoDayPay me too without weight you can still get it ! You can feel it in the ribs ,or chest it will go away but if you do those same exercises it can come back mine did
I needed to see this, I've been doing regular dips but was going to start weighted dips soon. Now I''m thinking maybe not.
First time I had injured myself from dips was in my sternum and it was terrible. Couldn’t even do a push up for months. I was doing sets of 50 and would drop down until it was hard to do sets of 10.
Now I’m at this video cause I’ve been myself back up to high reps. Although I feel good i have recently lost feeling in my right thumb and index finger. It’s been numb for 2 days and I believe it’s a compressed nerve. After two set backs and inconveniences from this great workout I’m considering ditching it. Very hard decision.
Thank you for the heads up! 🙏
Progressive loads are the key 🔑
I have the pain when I do normal dips
It may have been from going too heavy or from improper technique but it is a pretty risky movement if not done properly
Do you still have the pain, I still have mine. What's a good alternative for weighted dips?
Happened to me too, but not as much as you're saying. I wasn't doin that heavy probably
I had an injury from doing dips . No weighted but I went all the way down while flexing hard and looking down. I heard an extremely loud POP in the center of my chest followed by shooting pain. I immediately stopped the exercise and went home. 2 -3 weeks that chest was sore. It was scary .
Doing any exercise with high intensity & high volume too fast is a sure shot to injury 🤕 Slow n steady....
This happened when I learned to swim and also learning ring dips… guys just warm up better lower slightly intensity and dont push the process, progress more slowly and this won’t be a problem
Thanks for these tips man!
Yea I'm having that issue too. Still trying to fix my costo 😢
dips are an excellent tricep movement though, ima keep doing them, but thanks for the heads up
I got this 10 years ago and never knew the reason i still feel it today
The pain in the middle of your chest isnt just for weighted dips it can happen doing dips when you dont usually do them either
i have a 25 year long shoulder injury from the days I used to dip with 60kgs for reps. Youth plus ego is never a great combination!
I had this as a beginner lifter. Think it was from bouncing the bar of chest when benching. Couldn't sleep at night it hurt so bad.
That happened to me too, am 16yo and i only did weighted ring dips on the rings, after i did 40kg for 6 reps i started having this pain but just for dips i could still do other pushing exercises, rn i do weighted ring push ups and explosive push ups for my punching power for mma
👏👏👏👏👏👏 thank you so much for this amazing tips
I used to struggle with sternum pain as Well, but switched to ring dips instead. Never felt pain ever since!
nice
Yup, I tore stuff in my sternum doing them.
Austin ,seated dips if the way to go . Put as much weight as you want it won’t cause any discomfort.been doing them for years
ive gotten hurt doing dips before but it was only because i was being stupid with my training. After i recovered and changed how i workout i got my numbers back up to 140lbs+ and i have 0 issues, no pains nothing its not the exercises fault u get ignored its yours
I wish I saw this video before I hurt myself, I used to do weighted straight bar dip, no problem, last week I did weighted dips on parallel bar then boom, ruined everything, I can't even breath well now.
I had this and it was partially because of dips but what started it was hitting my chest with the bench press bar on the way down. I can now do around 18 dips at 270 BW and no pain in chest.
That thing happened to me when I did handstand first time after 3 weeks of not going to the gym or exercising
I though it was because it made his lower chest so big.
How did you recover from it?
I have the same pain but from bench
Had that same issue. Felt like something poking my chest inside
I used to have that when I started out but it just went away after a while lol
You was doing them wrong without to notice..its one of the biggest problems when we dont have mirrors infront..i am pro level at calisthenics with my best 5 sets of 20 and i stopped all my program and started from 0..i was going up side ways for i dont know how much time..after an injury
When I was still a beginner I got sternum injury by doing so
That’s literally what happened to me. And dips used to be my best exercise :/
Just curious how long did it take for you to recover from youre injury ?
This is very painful!
So how long did the pain last
Yes sir....the hard head will learn some day. I experience this in my younger dayz in 8 th grade I hurt that area no joke
how long took the recovery?
I dip, you dip, we dip…
This happened to me I never did check it out but I knew something was wrong that pain has not return then again I have not done what I was doing to get injured in the first place also I have been eating more anti inflammatory foods and my general health has improved but not satisfied at all
Thank you so much for the advice 🙏
Just started weighted dips and pull ups which is going great
I've only added 40 lbs. to both movements with no discomfort so far. Any idea what's a good weight to stop at?
Dont stop if its not causing discomfort and youre progressing well
@@GodisgudAQW thank you 🙏 I'm at 60+ lbs. now 😤
@@921FM holy shit dude that's impressive. 60 lb weighted pullups? What BW and reps?
I've increased my weighted pullups from 45 lbs for 4 reps to 50 lbs for 5 reps in 2.5 weeks at a BW of 150, so I know it's a grind to improve, but it looks like you're doing it quite quickly 😮
@@GodisgudAQW thanks man.
Quick disclaimer though: I'm using a close neutral grip when I do my weighted pull ups.
When I hit 60 lbs. I hit it for 3 sets of singles from the most stretched position all the way chin past the bar and held it up there for 6-10 seconds
I super set my weighted pullups with weighted dips on the same machine and I was hitting 4 reps for 60 lbs. for those three sets on dips
BW: 168.8 as of this morning I was probably 172 when I did the 60 lbs couple weeks ago
I'll be starting over from 10 lbs. and using a wide pronated grip instead and increasing the weight each week 😤
@@921FM I'm doing close pronated grip. My neutral and supinated grips are weaker than my pronated - I've always heavily biased my training toward pronated pull-ups.
Anyway, I think the secret there is probably the pauses at the hardest part of the rom. I do machine rows with a neutral grip and have progressed to a point where I max it out (at 235 lbs) for 10 reps. All I did was make sure I paused for 1 second on each rep at the hardest part, and on the last rep of my last set, I hold on as long as possible, only letting go when my arms extend to the start position despite me trying hard to keep pulling.
I never plateaued for more than 2 weeks, even when I wasn't that consistent. Keep doing those long isometric holds man! I started incorporating that into my weighted pull-ups too: on my last rep of my last set, I'm now holding on until I eventually stretch back out to the start position. Time will tell how effective this is. I want to keep going until I can pull up an additional 100 lbs for 3-6 reps. I am now at +55 lbs for 4 💪
I feel that pain when Im doing pull-ups as well.