Front shoulder pain during dips usually means a weak serratus anterior. The J punch, done with a cable or band, fixes it: start the movement from your hip, extend forward, hold to engage your upper back, then bring your elbow in. Keep it slow and controlled, never raise overhead.
One of my favorite things to get rid of pain in the front of the shoulder joint when you're doing dips is the J punch. This is for a weak serratus. You can use a cable or you can use a band, but what you're gonna do, come from the hip instead of punching like you would normally do with your hands covering your jaw. You're just gonna punch from the hip, extend out, hold. You're gonna have this muscle in the back of your shoulder blade fire, hold that stability. And then bring the elbow forward, not backwards. Do this slowly. You want stability more than anything. And again, don't bring it over above your head. You could sublux your shoulder joint, hurt yourself really bad. The whole point is to create stability. So again, here, stabilize the entire time and bring it back.
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