How To Do Dips For A Bigger Chest and Shoulders (Fix Mistakes!)

In this video we're looking at proper technique on the weighted dip exercise to maximize muscular development of the chest, shoudlers and triceps while avoiding injury.
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SOURCES:
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If you're eager to learn more about proper technique, I recommend subscribing to the 3DMJ Lifting Library:
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Filmed at Body and Soul Gym in Kelowna, BC - my favourite 24 hr gym in the Okanagan!
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Intro Music:
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Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
Rashaun's KZbin:
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[@JeffNippard]

Happy Tuesday!!! Daily uploads on the way all week - let’s get it

[@georgenguyen1879]

Hi Jeff!

[@rogerrojas9598]

LETS GO!!!

[@ajmusic4500]

Jeff Nippard **shrove Tuesday 😂

[@elliothillsater2782]

Yessss, lets gooo !!!

[@isaacfleming1684]

Jeff Nippard do you recommend doing ring dips with added weight?

[@berlinghoul2168]

Jeff the type of guy to dip his nuggets in his ketchup with proper form

[@LumisKnight]

Berlin Ghoul LMFAO, made my day

[@keovezo]

jeff the type of guy to dip his nuggets with one hand switch to the other hand to prevent muscle imbalances

[@nattygymoholic9043]

Agreed....haahuaa LoL

[@Leo-us9hp]

Berlin Ghoul but why ketchup on nuggets duh

[@87alock]

Berlin Ghoul. Nuggets in ketchup must be some European shit.

[@azulsimmons1040]

It's always astounding that you can watch many videos on the same exercise and still find that one tip that changes everything. I was staying too upright on the dip while trying to go deep causing my shoulders pain. After watching this video, I was started leaning the torso forward and my shoulder pain went away and I was able to get a deeper stretch. That's why I just keep learning. You never know what tips will help.

[@travis.thefloyd]

I have always struggled building a nice solid chest. When i started throwing in weighted dips 5 years ago, my chest absolutely exploded in size and power. Now on push/chest focused workouts, i use it as my main lift. Now i add 135lb with my 205lb body and crank it for reps. My chest went from my weakest point to one of my strongest in a very short time. DIG THOSE DIPS!

[@johnfurr5698]

My push day's are primarily OHP, flat bench, and dips. Been running them in that order for a while now. But I'm thinking it's time to up the dip game a and put dips first and 5x5 them for a cycle or two.

[@gwapodoes]

How do you go about adding 135 lbs to a dip?

[@janusary]

@@gwapodoes You can use a loading belt, but I've found loading weights into a good backpack that has chest and waist straps works well.

[@arenuzzle6282]

Dips and ohP go hand in hand

[@RealHarambe]

Did you notice your bench press getting a lot stronger too?

[@quentins5692]

I can’t believe that dips activate so much more upper chest, more so than even a heavy incline press. Definitely going to start working more into my routine.

[@romeojardin2991]

Quentin Smith yeah i could not believe it too as I saw the video 2 months ago but the results speak for tereselves, i gained some solid upper chest muscles and j really built that chest line training only dips💪🏼

[@trungbui1762]

Jeff's technique is still a little close to some crazy dips in which the pecs go lower than that. The deeper bottom spot of dips almost overrides the inclines. Heavy dips can increase brute strength to compliment better with bench press's leg drive

[@patricklyonsofficial]

I’ve never seen Jeff and bro Jeff in the same room... call me crazy but, i think they might be the same person

[@tommeyer3871]

That would be some „Fight Club“ level plot twist!

[@Vash_Carrison]

They don't even look the same. Get the f@$& outta here!

[@IncredibleMet]

You crazy!

[@j.l.5966]

No way! Bro Jeff wears beats headphones and Jeff doesn’t.

[@Okay_mate]

LIES!

[@EthanChlebowski]

Who wants to see a 'Bro Jeff' clip compilation at the end of this series?

[@JVJ_2000]

Ethan meets Jeff. Healthy Food meets impressive workout. Perfectly balanced.

[@animesloversunited9069]

How to do low calorie dips

[@Cheers.-]

ETHAN

[@SirRebonack]

I started doing these a couple of weeks ago, and have had noticeable gains in the pecs, shoulders and triceps. Definitely my favorite upper body exercise now.

[@RobertThompsonEshun]

One of the most underrated lifts that should be a staple in almost everyone’s routine

[@GinoBrouwers]

I love how you covered every bit of Shoulder Health advice for this one, I hear too many people being afraid to dip because they fear injuries. Top notch video Jeff!!

[@tayokarate]

Exactly I d rather not do it

[@SoulBirdGT]

@@tayokarate cringe

[@imjonathan6745]

@@tayokarate fear is for the weak. By adjusting your position and doing the proper form one simply evades injuries

[@nvmffs]

I owe most of my triceps development to dips even though I've only done the "chest" variation so I can definitely vouch this is one of the top 5 exercises for overall mass

[@nickybjammin7629]

Yea! My upper chest is growing like crazy for the first time in my life and all I’m doing is push ups and weighted dips. I’ve never been more happy or had results like this.

[@j__woodward4982]

Literally same it’s crazy

[@nickybjammin7629]

@ Ive added Incline-Dumbell’s since. The dips and push ups only last for awhile (upper chest ) .And I’m still doing dips. The incline dumbbells have definitely put some meat on my collarbone’s.

[@sulezraz]

0:21 1. Shoulder Adduction: Upper and Lower Chest 2. Shoulder Flexion: Front Delts and Upper Chest 3. Elbow Extension: Triceps 0:44 Study shows doing dips is a great overall mass and strength builder. 1:13 Trains multiple joints in a strong position. Load the dip in a more moderate to heavy rep zone, 6-12 reps and 30 reps as a finisher exercise. 2:01 If you are new to the dip start with relatively low exertions and then as you master technique and gradually work your way up to higher effort sets When you are close to failure in the 6 to 12 rep zone then add weights or other resistance. 2:57 Proper Form. Elbows and shoulders fully extended, shoulder blades are slightly retracted and depressed and lean your torso slightly forward. 3:41 Slowly lower your torso down under control for about a 2s lowering phase. Keep your scapula retracted and thoracic spine extended by not allowing your upper back to round as you descend. Go down until your upper arm and forearm make a 90 degree angle or to the point where you feel a strong stretch in your pec and triceps. 4:46 Most common error on the dip is anterior scapular tilting and in my opinion this is why many people can run into shoulder problems with the dip. 5:24 Another very common error is trying to stay too upright. Trying to stay too upright can certainly lead to excessive stress on the shoulder joint while at the same time taking some of the pecs contributing power out of the movement

[@bobbob7691]

Thank you!

[@fivws]

Ty there was a lot of information to digest

[@TyeTyme]

Time stamps for the W

[@lucashenriques4242]

I don't understand how the dips has more upper chest activation then the inclined bench

[@MrNalettinho]

This is probably my favorite exercise, I just love doing dips even more than doing the bench press

[@sussybaka4276]

Same!!

[@Bigbiceps301]

If I wanna incorporate dips should I Ditch my flat and incline bench press what do you think

[@Theodoros_Komninos]

​​@@Bigbiceps301 Keep the incline

[@Bigbiceps301]

@@Theodoros_Komninos I have been doing weighted dips and have stopped all incline work i don’t feel its necessary but I still do Shoulder press 2x a week if that counts for incline

[@Theodoros_Komninos]

@@Bigbiceps301 If you see progress keep it up

[@plaicknaa]

What the... Those lower lats😳🔥

[@Ricky-vx9lv]

Plaickner Simon his whole Lats are popping! The muscles above are the teres major/minor which help with vertical addiction and shoulder extensions. Pretty much what I’m saying is his not just his “lower lats” are 🔥💪🏽

[@unknownsource4359]

Whats the best exercise to hit the lower lats like that?

[@26lekent]

dying breed rows maybe

[@nonyobussiness3440]

dying breed narrow underhand grip pull ups, underhand rows to the waist, single arm seated cable rows where you turn your wrist so it’s facing up when your full contracted. Pull to below your hip. Deadlifts help as well.

[@briangoldfine]

Ricky Ck-ck o

[@patricklyonsofficial]

Jeff the type of guy to increase his upload frequency to prevent upload imbalances

[@kevinmcglynn3529]

That was a terrible joke

[@acrustykrab]

Bad

[@connr771]

Patrick Lyons *to maximise his channel's hypertrophy

[@johnwig285]

@@kevinmcglynn3529 dude not only was it terrible that meme wasnt meant for this channel to begin with

[@kappakd]

Horrendous

[@berlinghoul2168]

Jeff the type of guy to push down the brakes on his car slowly so he can feel it in his calves

[@corynorell3686]

And you're the type of guy to recycle comments you've seen in a futile attempt to get likes that mean nothing

[@Mercyforthewicked]

LMFAOOOOOO

[@zyzzz5497]

Get a life man

[@ronnation630]

😂😂😂😂😂👌

[@Smashachu]

What! I always though people used their quads to accelerate, but i guess my ankle mobility is just dog shit.

[@vinzentreckling6084]

i knew my form wasnt right, searched if u had a vid on dips, now trued to implement your tips. did 8 dips instead of 12 for 3 sets and my tricep and pecs are burning with love for you mr jeff nippard

[@benpicton10]

Literally every video you make is edited amazingly and it makes it so pleasant to watch

[@EzLopez]

2 things I can add to this excellent video. If your hands hurt when doing this exercise and you need to stop because of pain and not muscle failure, make sure to position your grip so that the bar is directly below your forearms in a completely vertical position (and not in the middle or your palm). Also you can keep your hands open to avoid using forearm strength to help stabilize the exercise (will focus a little more on triceps and pecs). Remember to train forearms, though!

[@alfonsoolalla7612]

I had never felt the pecs as much as after watching this video. Thank you so much for this series as it has helped me fixed so many mistakes in the gym.

[@seandinahan160]

Thx for the pointers was focused on keeping upright myself Didn't know I was going at it wrong form but hey I'ma go hit it leaned forward today see how the gains increase

[@frankgeo3886]

we can see your passion throught the attention to details which makes you stand out from the other bodybuilding channels... thank you for this very appreciated. I look forward to add this exercice to my workout routine.

[@darkowlentertainment]

How calming your voice is really is astounding

[@williamelijah9762]

Holy smokes! this was the exact video I needed. Ive gotten so many different answers on how you have to change grip on the dip and body position, etc... This helped so much. Great video Jeff!

[@pablomendez8039]

love how he puts on a cap and headphones when showing the wrong way, that must hurt gym bro's ... excellent video Jeff

[@nonachyourbusiness1164]

Your level of quality and production is just insane. I honestly think you might currently be the number one fitness KZbinr

[@nonachyourbusiness1164]

For further KZbinr analysis, Athlean-x has gone to the direction of gimmicks and Nippard has just upped his information, editing and consistency. Jeff C vs Jeff N goes to the latter in my humble opinion

[@spartancalisthenics7212]

I think it may be close. I still like athlean-x because he’s what got me into fitness.

[@bushidofreakz]

Gotta admit Jeff C & Jesse are not as skillful with editing as Jeff N & Rashaun. Information wise, both are great. But if you want infos strictly found & confirmed by science, then Nippard is the way to go. For Cavaliere, you can say he's a bit more broscience, he doesn't limit his method with only what science has found, but he goes beyond it, he's more creative ad libitum, along with his experience in training athletes, etc. As a fan of both Jeff, I like them both. 1 Jeff is a classic, and another Jeff is a romantic.

[@ChicagoJ351]

Appreciate the explanation. I'm a beginner, and just bought a dip station, so I'm looking for proper form. My biggest concern is not getting injured. The other videos I watched on dips were overly technical and spent 90% of the video talking about what not to do or using technical terms that don't mean anything to me. Yes, I could look up the terms, but I just want to know the correct way to do dips. You explained that, so thanks fo keeping it simple.

[@Armistotle]

Dude thank you for consistently being one of the best fitness channels out there. Been subscribed for over a year now and I can always count on your content to be pro quality and full of useful info.

[@blast1225]

I just discovered your channel and want to thank you for showing the proper way to exercise. Technique is very important I tell people. I'm 54 y/o and rarely worked out in my youth. This past year, I began working out getting fit an I see amazing results. Invest in your future while you're young bc it will catch up with you.

[@ChemsEddineMeharek]

🎯 Key points for quick navigation: 00:18 *💪 The dip targets upper and lower pecs, anterior deltoids, and triceps.* 01:43 *🏋️ Load dips in moderate to heavy rep range of 6-12 reps for muscle fatigue.* 03:07 *💡 Maintain stable shoulder joint by retracting and depressing shoulder blades.* 05:40 *🤔 Avoid staying too upright in dips to prevent excessive stress on the shoulders.* Made with HARPA AI

[@falkofscrum]

I've never had an exercise with this rapid and fast improvements as I've experienced with dips. I went from dips with rubber band support, to doing weighted sips with 25 lbs - in just 2 months. It is insane

[@edixionz8758]

Place arms on bars just outside shoulder width alongside extended elbows Keep shoulder blades retracted and depressed Keep slight forward body lean Lower body down slow and controlled for 2 seconds Keep knees together and hips extended Pause at about 90 degree angle with arms Push arms into bars while still maintaining depressed shoulder blades Cross legs behind body Errors: Staying too upright Not keeping shoulders retracted

[@IPH-1212]

This is perfect!!! I was looking to add dips into my program for lower chest today and this comes out! Very helpful, thanks Jeff! :)

[@TGPanda242]

I've quit benching entirely the last two months, just doing dips. Up to +13.3% bodyweight, making good progress, feeling larger and stronger!

[@douglasshirtcliff3208]

Thanks Jeff -- For what ever reason, I found that I had (what I considered a NATURAL) swing as I dropped down. I found that crossing my legs helped (me) significantly reduce this swing!!!

[@hermionegranger2484]

Can’t wait for these daily uploads! I love your work Jeff!

[@gabrieljohannson6777]

Without doubt the best KZbinr to listen to on technique for training in the gym. Much respect to you Jeff.

[@joeschmoe4000]

0:45 wow I genuinely was not expecting those results. Seems like weighted dips outperform all other bench variations for upper pecs, lower pecs, and tris.

[@simonslesser4241]

I always felt that a forward leaning angle would activate the pectorals much more and now I have ache in both lower, outer pec and at the same time upper outer pectoral.... Love it! Danke

[@JorisWeima]

Dips built my chest like nothing else! Definitely my #1 chest exercise👌

[@alanESV2]

A bit of info that may be useful to some, after doing dips till negative failure, my chest was sore for 4 days and my triceps for 2

[@thiensonphan4828]

I started squatting more, and the lower body growth caused my dip performance to ... you guessed it ... dip.

[@overlord6815]

Knew I wasn't crazy when I told people I felt it in my upper chest when doing dips, even tho the gymbros claim it's for the lower chest only.

[@jjwp-ql5rv]

Yeah. You're right. I feel it in the whole of my chest. All around the sides, bottom, and top.

[@CheqkoO95]

One of my favorite Technique Tuesdays because I used to have such a hard time doing dips and over time I found a form similar to this. I'm happy to learn the science behind it! Great job Jeff!

[@vitorweersma]

Hey, Jeff! Could you do a video about shoulder mobility, talking about stretching and warm up routines? Cheers!

[@akhilrao3581]

My goodness ! Just the video I needed so badly ! ♥️♥️♥️♥️♥️♥️

[@TBIRD0625]

Weighted dips are my jam, my strength in my chest shoulders and triceps exploded once I made it my main exercise. Plus it feels waaaaaaaay better on my joints as long as the form is right.

[@JJYoung]

It was nice meeting you this weekend Jeff. Thanks for being in my vlog 🤘🏽🤘🏽

[@JeffNippard]

JJ Young my pleasure man thanks for coming out

[@Firmly_grasp_it]

Who’s ready for the daily videos?!?🙋‍♀️

[@AurelienCarnoy]

1:17 crazy lats! 4:09 all right, now they look like angel wings. I would add the cue: squeeze your hands/arms together to activate your pectoral. Nice video.

[@jamahlgow763]

Great video, very informative. I like how you keep it down to earth for lay people in terminology, but still showing your comprehensive understanding of kinesiology and biomechanics!! Good stuff!

[@sophiatrim9604]

"Anthropometry" ... love it. Thanks Jeff!

[@sheenam4886]

hey jeff, just wanted to say i’m so grateful you make such thorough technique videos, especially as i’m too broke to afford a personal trainer lol. thank you!

[@hossainmuhammad4098]

Love the technique Tuesday’s really learn a lot

[@drewnut]

i love the bro vs pro jeff in the videos to demonstrate bad form vs good form

[@jesuslozano9535]

That shot at 2:21 is really cool.

[@diamantbelallari669]

Amazing video Jeff. Weighted dips are my favorite pushing movement ever.

[@antoninb.6735]

Good video, although I disagree in regards to keeping the scapula retracted on the concentric phase. By doing so you remove all the benefits of working the full possible range of motion on this exercise. Including working scapular drepression and protraction, so the serratus anterior strength. Scapular strength is often neglected since most people lock their scapulas in one place during most pressing movements. In gymnastics, they use that protraction to their advantage. And if you are for example doing sports including throwing or punching motion, you want scapular strength.

[@theFriendlyGhst]

I started working up to dips using rings. You can do something like a bench dip on rings without having to have your torso too far in front of you. It's a good alternative if you don't have access to a dip machine.

[@KamalBabayev1]

Jeff please create a video about wrist and forearm development.

[@SweesweetCan]

He has

[@CEOofSleep]

Forearm can be developed except wrist

[@KamalBabayev1]

@@CEOofSleep someone told there is also a muscle group which can be developed

[@CEOofSleep]

@@KamalBabayev1 nah, just work your forearms instead... Wrists consist mostly of bone and tendons

[@d2ds17]

Thank you, Jeff! I've been wanting to use dips as my first chest exercise. You gave me the peace of mind to give it a shot. I'll try it out for a couple of meso cycles and see what happens. You're awesome, man!

[@jonasst6258]

Great Video, greetings from Germany!

[@josereynaldomoctezumaespin8517]

Tuesday is the best day of the week. Thanks for the video.

[@Zrimbojo]

If you search for dips vs push-ups, a bunch of websites are using your thumbnail to get traffic.

[@pipkin-u2126]

This bloke is a real pro. I've been lifting for 17 years and my experience is huge. I've been a European champion powerlifter all the way to competing in bodybuilding. Thank you Jeff, the beauty of these types of sports is you can never stop learning. Liked, subscribed, post notifications on. Great channel. And clearly a real pro that runs it. No messing around. Again thank you Jeff

[@gabrielrangel956]

I have substituted the bench for dips and some incline work

[@beaucarpenter4688]

Same here. Everytime I bench I get injured. Shoulders retracted or not .

[@morenokv]

Same here, got rid of flat for incline and dips and my shoulder pain is gone!

[@yoelmorales208]

Even the old videos have exceptional quality

[@ZacharyLaid]

Dips, some could argue as the king of upper body. I'd say dips + chins combined are king and queen.

[@StephIsColdG]

Zachary Laid Finding Freedom these are facts

[@everett8603]

He did a vid comparing pull exercises, no significant emg difference between cable rows, lat pulldowns, and pullups/chinups. But I'm with you about the dip being king

[@StephIsColdG]

Everett but see.... if we being honest bro.. emg is much more different person to person. I know for a fact weighted chins and or weighted pull ups are king of back. No question about it. This Is why guys in prison have the best backs. They do pull ups allll day. It’s king bro.

[@PabloLotta]

@@everett8603 lat pulldowns cant compare to a 100+lb weighted chin

[@everett8603]

@@PabloLotta In regards to muscle activation, according to the studies, they can😉

[@oskarnitsche5656]

dude i just get so motivated by watching your videos. keep it up

[@dabarks15]

Good job on the upload time this week Jeffrey

[@xenowarrior100]

I started snatching and clean and jerks for a bit of variation and to learn something new in my fitness journey I noticed my shoulder mobility was terrible, I watched Chinese weight lifters workouts and noticed they don’t bench but they do dips so I swapped bench out for dips and wow my shoulder mobility is much better and I feel like I am making significant gains on my chest and tris

[@ana-ro]

ending my tuesday with a technique tuesday 🔥 love it!!

[@ssjxcloudstrife8652]

Thank you for this. Been watching your vids for a few weeks now, but consider me an official subscriber now. Keep great info coming!

[@gl.t9787]

0:08 Nice T-shirt Jeff

[@jnikolas7084]

Yeah, that shirt's nice! Where can I get it?

[@MarkQub]

It activates my upper back so much

[@conventionalischeating]

Cam you maybe do one on improving shoulder mobility, cause i can't do dips w/o shoulder pain

[@scottttym]

Shorten your range of motion and make sure your scapula are pinned back,

[@jjwp-ql5rv]

@@scottttym Was going to say about pulling shoulders back, but you already gave them the best advice.

[@johannestiukuvaara9978]

Same problem. But I started keeping my elbows closer to my body and it all went away.

[@Jamie2oo8Else]

When ever I need help on a movement I come to your channel

[@SuomiLolCommentary]

But what if i get sternum (middle chest) pain while doing dips. The pain feels after my sets, what should i do?

[@nickhabre2824]

Slashfly I hope someone smarter than me answers this but from what I've heard it just means your build isn't suited for dips I would check your form but if your doing everything as recommended I would stop you can crack your sternum if you're not careful

[@fredguutter1236]

I'm having the same issue with dips. So any professional advice is welcome. I already googled and asked a few friends for advice.

[@nickhabre2824]

Usually people that are taller or people that have long arms compared to their frames have issues

[@overlord6815]

You aren't built for dips then. You'll have to choose another exercise to replace it.

[@UziiTube]

go to your doctor cause that doesn't sound right

[@briannavas5546]

This helped so much because I had some shoulder pain each time I did now I can try again with great form

[@bjoernfischer]

I would love to do more dips again, but they really feel uncomfortable in my sholder joint, even with perfect form

[@Thisishowwedoititsfridaynight]

This guys is literally the goat

[@carterbrown6774]

As I lose weight I’m starting to be able to do dips I can do up to five sometimes 6 still can’t get that pull up though so I know i need to work on deadlifts more I was over 300 and now I’m down to 262

[@ilynomad]

How much do you weigh now?

[@gennam9637]

How are you doing now Carter?

[@carterbrown6774]

@@gennam9637 terrible LOL it’s funny I just told myself it’s time to get back in the gym but I did get up to 15 dips I was doing well but I’m gone get it back thanks for the concerns though

[@jlmer616]

Great demonstration on the dip Jeff.

[@MeepMeep88]

2:50 LOl can never see assisted dip/pullup machine the same anymore after seeing a GYM fail of some dude using it... WITH weights hanging from his hips haha

[@miguelalejandrogutierrez7304]

Wait what? I wanna see that video lol

[@aligainz7840]

Technique Tuesday videos nail it every time.

[@mkg463]

I have to study for the exaa.. NOPE better watch da technique tuesday 💪

[@ekenec4863]

Îs still study

[@sandiegoe1]

Thanks for this post it is awesome and very professional!

[@corynorell3686]

His lower lats have more definition than any part of my body. I didn't even know you could define the lower lats...

[@daisuke910]

Now that's a good form. Lots of people in gym abuse this exercise. They don't learn the form first and focus on speed and reps, only lowering 45 to 60 degrees

[@frozenkrome]

The other day I realized that while reading some fitness related research, I was hearing your voice reading it in my mind 😂

[@jamesostendorf1518]

Ngl i read all my coursework materials in his cadence it honestly makes more sense

[@mikecampbell4866]

Very interesting that the dip is so good for upper chest too!

[@kayfhung1270]

Not really

[@hannessteffenhagen61]

“You certainly can go as high as 30 reps or more” I can assure you, I can not. I can do a handful, probably with bad form too, and then I’m completely pooped. 6-12 reps would be a goal I’m working towards, not my actual training range right now lol.

[@drsgme]

Did 5 sets of 20 reps the other day. I couldn’t do more than 20 dips total 6 months ago. You got this!

[@MAli-os2yj]

@@drsgme what's your resting time between sets? I can do 5 sets of 10 but i need 2 min between sets.

[@anxietyebriety6553]

Thank you. When I type seated dip v lifted dip I get nonthing. Im glad your video happened to briefly address it.

[@D71219ONE]

I’m watching Jeff’s old videos to get back in shape. In late 2021 I was 175lbs and could do 25+ dips with 50lbs extra weight. My dad passed away and it hit me hard. I basically didn’t workout at all for a year. I’m down to 150lbs now with MUCH less muscle and lots of extra fat, and I just tried dips again. I could only hit 8 with the 50lbs of weights. It sucks seeing the progress I’ve lost, but I’ve got to get back there. I feel so much worse now than I did back then. Worse sleep, less confidence, and less productive.

[@stefantachev1722]

My friend, muscle memory is a real thing and it hits hard once you take training seriously again. You can get even better than your previous state quite fast. Sorry for your loss, I hope you get better.

[@stryker2828]

Will make dips my 1st exercise now instead of finishing exercise! Thanks for the info Jeff! 💪💪

[@TarunSingh-ku7nj]

NOTIFICATION SQUAD , SUP

[@davidstevens8300]

Feeling the uploads. Mad respect!

[@mrb_baramirai]

Jeff the type of guy to name his child Push and Pull to prevent imbalances

[@Officernoob]

Barami Yodkhampa this my favorite one

[@smartymcfly3957]

Lat goals 💪🏽 good job on this video bro. I’m hitting dips and flys in a few days.