Drew1200

I finished up my chest workout the other day with some weighted dips, I was doing 6-8 reps with 90lbs on which is the most I've done for dips. Needless to say my form wasn't perfect but today my traps and upper back were just sore as hell. I normally do 2-3 sets/15-20 reps of pullups (just bodyweight) while warming up, but thats never made my traps sore before.

Can we just attribute this to bad form? I know I wasn't leaning forward enough but then wouldn't the weight be on my tri's instead of my back muscles?

MurphMan

Yeah, you were just way too tense because of the weight.....kinda like maxing out with static holds that are not even using that muscle, but you end up flexing it because of the whole strain.

Drew1200

hmmm ok. so I guess next time use a lesser weight? I was getting good full reps with the 90lbs, just bad form.

MurphMan

Form is very important.....if you are breaking form then lower the weight. It's cool to cheat a bit on the last couple but not on all reps.

b-boy

if on the downward movement you were going down so far that you were sqeezing your rear traps together then that is what caused the soreness, i had a young guy at my gym tell me the same thing and that was what he was doing wrong i had him perform a dip and he went down and somehow was sqeezing his rear traps together causing them to flex with each rep!

Drew1200

^ that might be it, I've always gone as low as I can on dips.

anyways thanks for the response guys, I'll be using a lighter weight the next time around.