Dips are called the upper-body squat for a reason: They work. They’re a perfect combo of chest and triceps, delivering plenty of bang for your buck.
But sometimes the shoulders disagree.
Unlike many pressing exercises, the dip involves more shoulder extension as the upper arm moves behind your torso as you descend. The deeper you dip, the more shoulder extension you need, but not everyone can comfortably own the bottom position.
Next, I’ll explain four common reasons dips strain your shoulders and how to address each one first. Then, if the shoulders are still angry, you’ll get five chest-and-triceps-building alternatives without sacrificing your gains.
Why Do Dips Cause Shoulder Pain? (4 Common Fixes)
For some lifters, shoulder extension isn’t a problem, but for others, it’s where the trouble starts.
The good news?
Sometimes a few adjustments to your depth, technique, and load are all that’s needed to make dips feel better. Here are four common problems with quick fixes.
You’re Going Too Deep
Some people think a little range of motion is good and that more is better, but your shoulders don’t always feel the same.
The lower you go, the more mobility and strength you need to control that position. When you exceed what your shoulders can handle, the bottom position becomes a problem.
Fix: Forget the idea that your upper arms must travel below parallel to the floor. Lower yourself until you reach a depth where you can maintain position without discomfort. This will vary from lifter to lifter and sometimes workout to workout.
Coaching Tip: Slow the descent and notice where you begin to feel discomfort. Own that position before going deeper.
You Lack Control
Gravity is undefeated, and some lifters let it do most of the work on the way down.
Instead of controlling the eccentric, you drop quickly to the bottom and bounce back up. As reps pile up, your shoulders may roll forward excessively, your torso position changes, and your shoulders will let you know.
Fix: Maintain tension through your chest, triceps, and shoulders. Once you reach your comfortable depth, pause without relaxing into the bottom, then press back up.
Coaching Tip: Think lower with control, press with purpose. If you cannot pause at the bottom without discomfort, reduce your depth or use an assisted dip variation.
You’re In Awkward Positions
A forward torso lean increases chest involvement, while a more upright torso tends to emphasize the triceps. Your elbows also move differently depending on your body position and the width of the dipping bars. But problems can arise when you exaggerate these positions. Leaning too far forward, staying too upright, or letting your elbows flare out excessively can put your shoulders in positions they don’t tolerate well.
Fix: Start with a slight forward lean and allow your elbows to bend naturally, rather than forcing them tightly against your ribs or letting them flare too far out. Experiment with your torso angle, but let shoulder comfort and control guide the choice between chest or triceps focus.
Coaching Tip: Think about lowering your body between the bars rather than throwing your chest forward, and keep your torso angle consistent throughout the rep.
Ego Lifting
Adding load to any lift is awesome, especially dips because you often start with body weight. But if your bodyweight dips look like a fish flopping on dry land, adding weight won’t help. Or if you try to pull a James Harrison before you’re ready, you’re asking for trouble.
Fix: Before reaching for the dipping belt, build a solid foundation with your body weight. Use pauses and tempo lifting to increase the intensity before reaching for the weight belt. Once you get to a flawless 12 reps, then add load. Also, don’t delude yourself into thinking you’re former NFL linebacker and current workout beast James Harrison. There is only one of those.
Coaching Tip: If adding weight changes your depth, shoulder position, or your ability to control the eccentric, you’ve added too much too soon.
How to Choose the Right Dip Alternative for Your Goals
If you’ve doubled down on form and your shoulders still hurt, it’s time for an alternative. The goal is to keep what makes dips effective while removing what makes them uncomfortable.
A good alternative should check these boxes.
Chest and Triceps Emphasis
Dips deliver a serious one-two punch to your chest and triceps. A good alternative should target one or both muscles, since not every replacement needs to work both muscles equally. If you’re dipping for bigger triceps, a direct triceps exercise makes sense. If chest development is your priority, choose a pressing variation.
Less Extreme Shoulder Extension
If the bottom position causes discomfort, choosing another exercise that forces you into the same position defeats the purpose. Floor presses and push-up variations let you train your chest and triceps without the same degree of shoulder extension.
A Pressing Pattern
Dips are a compound pressing exercise, so your alternatives should maintain that quality. Horizontal pressing and bodyweight push-up variations all challenge the chest and triceps while changing the demands on the shoulder.
Controllable Range of Motion
A good alternative should make it easier to find and maintain a comfortable range of motion. For example, the dumbbell floor press provides a built-in stopping point when your upper arms contact the floor. Greater ROM can help muscle growth, but only if you can control and tolerate it.
With those four criteria covered, let’s get to the exercises that solve the dip problems we’ve discussed.
Best Dip Alternatives for Joint-Friendly Muscle Growth
These five exercises address the issues we’ve just discussed. Choose the exercise that targets your specific problem instead of grinding through pain for gains.
Neutral-Grip Dumbbell Floor Press
Solves: Going too deep and pain at the bottom.
Unlike dips, where your upper arms travel behind you, the floor press provides a built-in stopping point: the floor. Once your upper arms touch it, it’s time to press. This reduced ROM limits shoulder extension while still allowing you to load your chest and triceps hard.
Why It Works:
- Limits shoulder extension.
- The floor provides a stable pressing position.
- Each arm moves independently to reduce strength imbalances.
Form Tip: Lie on the floor with your knees bent and feet flat. Hold the dumbbells with your palms facing each other. Lower until your upper arms touch the floor, pause, then press. Don’t bounce your elbows off the ground.
Sets & Reps: 3–4 sets of 6–12 reps.
Diamond Push-Up
Solves: Chest-and-triceps builder without the deep shoulder extension.
By bringing your hands closer together, you up the ante on your triceps while still giving your chest plenty of work. Unlike dips, your upper arms don’t travel too far behind you, making this exercise a better option for lifters who struggle with the bottom of a dip.
Why It Works:
- Builds chest and triceps strength using your body weight.
- Avoids the deep shoulder-extension position.
- Challenges core stability.
- Can be progressed with a weight vest or resistance band.
Form Tip: Place your hands close together beneath your chest, brace your abs and glutes, and keep your elbows close to your torso.
Sets & Reps: 3–4 sets of 8–15 reps.
Jackhammer Pressdown
Solves: Develop the triceps when shoulder discomfort limits dips.
The Jackhammer pressdown is a cable triceps exercise performed with a forward torso lean. That position allows you to focus on the triceps with a touch of lower chest without moving your shoulders into deep extension.
Why It Works:
- Triceps focus without deep shoulder extension.
- Allows you to load the triceps without supporting your entire body weight.
- Easier and safer to load than the dip.
Form Tip: Set a cable attachment around upper-chest height, lean forward, and establish a stable upper-body position. Keep your upper arms still as you press to prevent your shoulders from rolling forward during the eccentric.
Sets & Reps: 3–4 sets of 10–15 reps.
Dumbbell Squeeze Press
Solves: Chest focus without shoulder discomfort.
For lifters who use dips to build their chest, the dumbbell squeeze press offers an alternative that challenges the pecs without deep shoulder extension. Also called the crush press, the inward squeeze increases chest intensity as you press.
Why It Works:
- Double duty for the chest.
- No deep shoulder extension.
- The elbow-tucked position focuses on the triceps also.
Form Tip: Maintain inward pressure on the dumbbells for the entire set.
Sets & Reps: 3–4 sets of 8–15 reps.
Hip-Extension Floor Press
Solves: Dip-like pressing angle without a decline bench.
This floor press variation gives you a little something extra compared with a standard floor press. By holding a glute bridge while pressing, you create a slight decline pressing angle that hits the lower chest like dips. Because you’re on the floor, your upper arms have a natural stopping point, limiting shoulder extension.
Why It Works:
- Creates a slight decline pressing angle.
- Limits shoulder extension.
- Trains the chest and triceps while challenging glute and core stability.
Form Tip: Don’t let your hips drop between reps, and touch your upper arm to the floor at the beginning of each rep.
Sets & Reps: 3–4 sets of 12- 15 reps.
The Final Set
Dips have earned their reputation as an excellent chest and triceps builder, but they’re not the only game in town, especially if shoulder discomfort is an issue. If your shoulders aren’t playing nice, forcing things will only make things worse.
These exercises aren’t permanent replacements, but use them while improving your dip technique, keep them in for extra training volume, or make them staples if they’re a better fit.
Don’t limit your gains with pain. Do the opposite.
