Mike Mentzer's GREATEST Chest Exercise of All Time

The dip is one of those “high reward” exercises that can significantly build up your chest, shoulders and triceps better than even many traditionally “weighted” dumbbell and barbell exercises. According to the legendary Mike Mentzer, dips are the best exercise that you can do to grow your chest, shoulders, and triceps. The dip is a powerful compound exercise that targets multiple muscle groups at the same time.

Certainly being one of the best "bang-for-your-buck" upper body exercises, the dip is something that you should include in your training routine if you want to add strength and size to the pecs, delts, and triceps.

Remember, it's not just the exercise you do, but you how you do it that matters the most when you are looking to build muscle. When it comes to the dip, you need to make sure that you lean far enough forward to actually target the chest when performing the movement. By leaning forward, you will take a predominately tricep biased exercise and make it more compound as the chest and shoulders become increasingly involved.

The dip is another exercise that greatly benefits from the chest "master tip" that I have shared in the past. In order to get the most chest engagement, you want to un-shrug your shoulders. This will benefit you in the long run when it comes to building your chest, shoulders, and triceps. This master tip will be used for another reason that I will explain below.

Dips can be performed either weighted or by simply using your bodyweight. If you are not strong enough to use only your bodyweight when performing the exercise, you can achieve the same goals by using a band to assist yourself on the concentric portion of the lift. So even if you aren’t strong enough to do them without assistance, you don’t have that as an excuse to not be able to perform the exercise.

While dips are one of the best upper body compound exercises capable of building serious muscle size and strength, they don’t come without risk however. They can be shoulder shredders if you forget two incredibly important stability tips.

First, don’t lower below 90 degrees at the elbows. Second, keep those shoulders UN-SHRUGGED the whole time!! Remember the master tip I just mentioned? It comes into play here for a safety reason. Performing both of these actions when doing dips will prevent the head of the humerus from diving forward into the anterior shoulder capsule at the bottom of the dip and leading to pain and potential injury down the road.

Keep your form on lockdown and you’ll unlock the true power of this movement. You may even be singing its praises just like Mike - as it becomes your staple upper body builder!

FYI: Rocking dip station was NOT an intentional way of adding instability to the exercise. I had an unbalanced foot on the dip station that lead to the excessive teetering! Felt like a bamboo bar for crying out loud! Oh well, nothing a little gym towel stuffed underneath it couldn’t fix!!

For more ways to build muscle and increase strength with every exercise you choose to do, be sure to stay tuned to this channel and remember to subscribe so that you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.

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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

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