Doms inside elbow after dips

TheSegal

Hi,

I know this is probably nothing but i've started adding dips to my program in the last 2-3 weeks. I've been able to do 3x5 bodyweight and really feel it the next day in my chest, which i'm loving by the way

The thing i'm worried about is the pain in the inside of my elbow, at first I was convinced that it was just standard DOMS but one of my mates started mentioning something called golfers elbow and i've started getting a bit paranoid that I might be doing long term damage to my elbows. I know its probably nothing to be concerned about but I really want to make sure. Does anyone have any comments on it? Any info is really appreciated

Khannie

TheSegal wrote: »

i've started adding dips to my program in the last 2-3 weeks. I've been able to do 3x5 bodyweight and really feel it the next day in my chest

Something strikes me as wrong there. Dips are not for targetting your chest. I've never had sore titties from doing them and I have done a *lot* of dips in my time. Are you doing them from a very wide grip or something?

TheSegal wrote: »

Does anyone have any comments on it? Any info is really appreciated

Never heard of elbow doms. There are no muscles *in* the elbow (not good with biology, so open to correction) so again this is a sign that you may be doing something odd / wrong.

It's a big ask, but is there any chance you could post a video of you doing dips?

On the sore elbow thing, it might be worth seeing a physio. This is a borderline medical advice thread and there's no medical advice allowed on here. Just FYI.

itsallaboutheL

Khannie wrote: »

Something strikes me as wrong there. Dips are not for targetting your chest. I've never had sore titties from doing them and I have done a *lot* of dips in my time.

Depends on how you do them. The more you angle forward the more chest you're recruiting.

PokeHerKing

I seriously hope they target your chest as Ive replaced my bench with them!

They rule as far as Im concerned, by far my favorite exercise!

TheSegal

Hi,

Thanks for all the replies, the gym I use is quite small Khannie and cameras are not allowed. The staff have stopped me in the past when I first started deadlifting to make sure my form was good. I lean forward when I dip and slightly push my elbows out to target the chest, i've been told my form is right by the instructors but not sure to trust them since most of them just came from the local GAA club

The pain happens when I fully extend my arm. After reading a lot more information online i'm going to go see a doctor about it, the pain seems to be centered just above my elbow joint and occurs when I fully extend my arm. Sucks because the dips really hit the chest but i'd rather have a functioning arm then a strong chest.

Khannie

itsallaboutheL wrote: »

Depends on how you do them. The more you angle forward the more chest you're recruiting.

Gonna try this later. Sounds weird. I'm always close to vertical when doing a dip.

Hypertrophy

They certainly hit my chest!

rubadub

Are the bars perfectly parallel? I find angled bars are easier on my elbows.

angled out like these


Off stronglifts http://stronglifts.com/how-to-perform-dips-with-proper-technique/

Dip Technique. You might not be able to lean forward & go as deep as James on the picture above. If your shoulders or sternum hurts, stay more upright with your chest up. But always apply the following rules on Dips.

* Squeeze The Bar. Put your thumbs around the bar & squeeze it hard. The more force you apply to the bar, the stronger you are.
* Look Forward. Don’t look straight forward, don’t look the floor. Look to a point slightly in front of you.
* Breathing. Take a big breathe while hanging with locked elbows & hold it. Lower yourself & come back up. Breathe at the top, not during reps.
* Chest Up. Don’t let your shoulders roll forward. Keep your chest up & shoulders back. It’s easier on your shoulders.
* Bend Your Legs. And cross your feet. Letting your legs hang means less strength in my experience. Squeeze your glutes on the way up.
* Break Parallel. Your shoulders must go lower than your elbows. Deeper stretches your chest more, but your shoulders might not agree with it.
* Lock Elbows. Drive out of the bottom until your elbows are locked. Squeeze your triceps. No partial Dips.


Common Problems. Break parallel on each rep just like with Squats. Use a complete range of motion from start to finish.

* Not Hitting Parallel. Don’t cheat by doing partial Dips. Your shoulders must go lower than your elbows on each rep.
* Not Locking the Elbows. Lock your elbows at the top. Squeeze your triceps & keep your chest up.
* Shoulder Issues. Don’t go too low. Stop when you break parallel, keep your chest up & torso upright. Try shoulder dislocations.
* Torso Pain. Don’t let your shoulders roll forward & don’t let your torso shift forward too much. Keep your chest up.

also a page on chest dips
http://www.exrx.net/WeightExercises/PectoralSternal/WtChestDip.html

amazingemmet

Where is the pain in your elbow?

If its in the crook of your arm it could be the bicep tendon which could be getting stretched if your bicep is tight.

shootermacg

TheSegal wrote: »

Hi,

I know this is probably nothing but i've started adding dips to my program in the last 2-3 weeks. I've been able to do 3x5 bodyweight and really feel it the next day in my chest, which i'm loving by the way

The thing i'm worried about is the pain in the inside of my elbow.

Is the pain in one elbow or both? How old are you? Also what other exercises do you do on dip day and the previous day that involve the hands/arms?

Khannie

Khannie wrote: »

Gonna try this later. Sounds weird. I'm always close to vertical when doing a dip.

Yeah, did a dip last night to test. It was all arms and no boobies. I did it between two chairs.

shootermacg

Khannie wrote: »

Yeah, did a dip last night to test. It was all arms and no boobies. I did it between two chairs.

Were your feet touching the ground? It's important to lean forward as much as possible, say 45 degrees (makes it more like a body weight push up or a decline press), if you bend your knees it helps maintain the angle. If you find it too easy put a DB between your knees.

rubadub

shootermacg wrote: »

It's important to lean forward as much as possible

Yes, I cross my legs and stick them out behind me to balance. Also if your chair are unstable and further apart than normal you usually have to use more chest to stabilise. I do weighted negative only dips on rings and go really low and pause at the bottom, then you certainly feel the chest.

shootermacg

rubadub wrote: »

Yes, I cross my legs and stick them out behind me to balance. Also if your chair are unstable and further apart than normal you usually have to use more chest to stabilise. I do weighted negative only dips on rings and go really low and pause at the bottom, then you certainly feel the chest.

Do you have rings at home or at the gym? I'd love to set some up, there's none at the gym + I'd be embarrassed flopping around ^ ^. I've been looking at a few videos, where people pull up to a dip position from hanging, there's some name for it, I'd love to give it a go.

Sangre

Muscle up? I think they're quite difficult for most.

shootermacg

Sangre wrote: »

Muscle up? I think they're quite difficult for most.

I'd say so! Although one of the videos I was looking at had 2 beginners doing it who did it on their first go (freaks!), still I do like the idea of rings.

Khannie

Ikea sell very cheap rings (around a tenner). Bought myself some there recently. They're aimed at kids, but could take a fair bit of weight.

rubadub

shootermacg wrote: »

Do you have rings at home or at the gym? I'd love to set some up, there's none at the gym + I'd be embarrassed flopping around ^ ^. I've been looking at a few videos, where people pull up to a dip position from hanging, there's some name for it, I'd love to give it a go.

I have rings at home on a chinup bar, muscleups are tough, I cannot do any, cannot do the falsegrip at all. A few people here can do them, Hanley had a video doing them on a bar (some say this is harder than rings, some say the other way around), Transform has a video lashing out bar ones, the crossfit lads should be able to knock them out.

Here is a thread discussing making rings http://www.boards.ie/vbulletin/showthread.php?threadid=2055458383

Here is a video of a good non-kipping muscleup as seen on the beastskills site

https://www.youtube.com/watch?v=2q8KMnWUsvg

shootermacg

rubadub wrote: »

Here is a video of a good non-kipping muscleup as seen on the beastskills site
QUOTE]

That guys a beast!

shootermacg

Khannie wrote: »

Ikea sell very cheap rings (around a tenner). Bought myself some there recently. They're aimed at kids, but could take a fair bit of weight.

What did you hang them off?

Khannie

shootermacg wrote: »

What did you hang them off?

Nothing yet....though it's the long weekend.

I thought there were holes in steel beams that we have in the conservatory when I was buying them tbh. Sadly it turned out that I was demented.

shootermacg

rubadub wrote: »

cannot do the falsegrip at all.
Here is a thread discussing making rings

Just took a look at the false grip and it looks like a real wrist killer. So does this grip apply to chin bars also?

shootermacg

Khannie wrote: »

Nothing yet....though it's the long weekend.

I thought there were holes in steel beams that we have in the conservatory when I was buying them tbh. Sadly it turned out that I was demented.

Hehe, yep my wife would do her nut if I drilled a hole in the garage roof.:D Might be able to rig something out the back if I get the kid a swing set lol.
I do have this but it wouldnt do the job, the bar is too close to the frame.



BTW just tried the false grip on the chinup bar and felt a stabbing pain on the inside of my wrist hehe.

BobbyOLeary

shootermacg wrote: »

Just took a look at the false grip and it looks like a real wrist killer. So does this grip apply to chin bars also?

It's not so bad after some practice. It takes a bit of a while before you can hang comfortably. That and some deep dips and muscle up negatives and you'll bang them out in no time at all.

shootermacg

BobbyOLeary wrote: »

It's not so bad after some practice. It takes a bit of a while before you can hang comfortably. That and some deep dips and muscle up negatives and you'll bang them out in no time at all.

I'll definitely start my back day by attempting then on the chin bar. I've looked at some videos of bar muscle ups and they were very impressive.
I've gotten used to keeping my body from swinging when doing chins. I think I need a new technique ^ ^.

It's nice to have a new goal and I think muscle ups are it:D

This guy is pretty awesome:

http://www.youtube.com/watch?v=8_TrSecnDjw&feature=related

BobbyOLeary

shootermacg wrote: »

I'll definitely start my back day by attempting then on the chin bar. I've looked at some videos of bar muscle ups and they were very impressive.
I've gotten used to keeping my body from swinging when doing chins. I think I need a new technique ^ ^.

It's nice to have a new goal and I think muscle ups are it:D

I found the bar ones much much harder than the ring variety. Also, the ring ones are easier to get the strict version going on. I've yet to see someone get a strict bar muscle up.

shootermacg

BobbyOLeary wrote: »

I found the bar ones much much harder than the ring variety. Also, the ring ones are easier to get the strict version going on. I've yet to see someone get a strict bar muscle up.

At the moment my wrist is recovering from a break (7 months later and I still need to strap it for hammers and laterals) and after trying the false grip twice today with no luck, I'll stick with the bar (I'm still trying to figure out where the rings'll go at my place:)).

I'm in awe of your efforts, I couldn't imagine getting them done with rings! those puppys are real unstable.
I'm pretty solid with dips and chins, it's the transition area from pull-up to dip that I'll have to work at.
Thanks for the advice mate, it's just a question of convenience at the moment.

I'll post a video on boards if I ever manage it:D

rubadub

shootermacg wrote: »

Just took a look at the false grip and it looks like a real wrist killer. So does this grip apply to chin bars also?

Some use it, it is not essential though and there are varying amounts of it.
These are some progressions

https://www.youtube.com/watch?v=o52cZ-_bH7s

Also if you thing a muscleup is good, how about a inverted muscleup! 20seconds in here.

https://www.youtube.com/watch?v=e5mgUoIcvr4

shootermacg

rubadub wrote: »

Some use it, it is not essential though and there are varying amounts of it.
These are some progressions

Quality video there, cheers. Explains the transition well, it always seems too fast to follow on the other vids. I think it'll take time, I've already done around 50 chins today trying to get the bar past my nips, no luck really today, I'm putting it down to the fact I can't raise my legs forward because of the tower I use, but hey at least I'm doing some explosive chins lol.
I think I'll leave chins for the night and hit it tomorrow.

Cheers again rubadub, now it's time to give those russian dips a go

shootermacg

Actually just tried that grip on that video where you hold the bar with between your wrist and heal of the hand. I actually almost got near a dip position, then my knees slammed into the metal frame, there was some pain involved lol.

shootermacg

shootermacg wrote: »

Actually just tried that grip on that video where you hold the bar with between your wrist and heal of the hand. I actually almost got near a dip position, then my knees slammed into the metal frame, there was some pain involved lol.

Well screw that, went to the gym today and couldn't even manage one false grip and my chins were pretty lack lustre. Must have taken a lot out of me last night, good job it was leg day ^ ^.