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@destinyrealized Took a step back and improved my rto support hold. Then i went back to do dips without rto at the top with good form shoulders touching rings every rep then did them with rto at the top 45º degrees. Also I lowered the volume from 4 sets in 2 sessions per week to 3 sets in 2...

@harmonmarie I have never had any issues with any variation of dips or puhh ups in shoulders. Had a bit of an issue with sternun pain on ring dips but I managed to minigate it with more consistent form. I avoid wide push ups or wide ring dips for now though, those can be rough on the shoulders...