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:
www.t-nation.com/training/ins...
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:
‣ Ryan Little: • Ryan Little - sunkisse...
Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
Rashaun's KZbin:
‣ / @rashaunr5777
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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.

[@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?

[@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!

[@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

[@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.

[@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💪🏼

[@Hrm_89Shorts]

How's your chest now?​@@romeojardin2991

[@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

[@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.

[@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

[@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.

[@RobertThompsonEshun]

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

[@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

[@MrNalettinho]

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

[@sussybaka4276]

Same!!

[@ThehollyJesus041]

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

[@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.

[@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

[@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.

[@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.

[@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

[@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.

[@benpicton10]

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

[@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! :)

[@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!

[@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!

[@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

[@pablomendez8039]

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

[@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!

[@JorisWeima]

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

[@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

[@hermionegranger2484]

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

[@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.

[@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.

[@vitorweersma]

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

[@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!!!

[@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

[@sophiatrim9604]

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

[@DougCassel]

Thank you so much for this series! I didn't think I needed work on my dip form, and was wondering where the shoulder pain was originating. Thank you, thank you!

[@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!

[@thiensonphan4828]

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

[@akhilrao3581]

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

[@hossainmuhammad4098]

Love the technique Tuesday’s really learn a lot

[@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!

[@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!

[@dabarks15]

Good job on the upload time this week Jeffrey

[@diamantbelallari669]

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

[@gabrieljohannson6777]

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

[@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.

[@Adam-gh4re]

Best dips tutorial video I have come across. Thanks.

[@stryker2828]

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

[@deereedeeree]

Great stuff as usual Jeff. Really appreciate the work you put out for us!

[@chrismoore8732]

Awesome as always Jeff! Love your thought process.

[@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!

[@TheMainMayn]

Thank you for this. I have been doing my set up a bit ruggedly being too vertical 🤦‍♂️ the way you explained this and showed how to prep and set properly will help me heaps! Subd bro. God bless

[@smartymcfly3957]

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

[@johnmiller6211]

Thanks so much for your work Jeff, appreciate the video very much!

[@briannavas5546]

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

[@oskarnitsche5656]

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

[@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

[@bernardscottcrohnswarrior3868]

Love the quality videos! Super useful! I am personally a massive fan of the dip, so I am very happy that you covered it :D Thanks a lot for your videos!

[@scorpleeon]

Bought last week and started legs push pull program and dialing it in like a monster 😈 tks Jeff!

[@PanOLQ]

Thanks Jeff for next episode. As always great vid

[@ana-ro]

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

[@funniejooniejoun3913]

Thanks for all the informative videos! Could you please make a video about what are some best ways to prevent hernia while lifting especially when doing exercises such as heavy compound movements and abs? Thank you!!!!

[@jcd6759]

Thanks for this, video gives all the info required for perfect form check!

[@davidstevens8300]

Feeling the uploads. Mad respect!

[@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.

[@jonasst6258]

Great Video, greetings from Germany!

[@andrewcycd]

Thanks Jeff, very informative, fixed up my mistakes in one go!

[@uyendang3726]

Always anticipate toward Tuesday for your videos 😍 they are the best. Could u do a video on nordic ham curl variation pls? Sending my supports from Sweden ❤

[@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

[@mangalgupta5861]

I just love these types of videos.... Pls keep sharing 🙏...

[@billyhypa]

Awesome video. Clear and straight to the point 👌

[@sandiegoe1]

Thanks for this post it is awesome and very professional!

[@frankmartinez9419]

Thanks Jeff! Your videos are always great!!

[@drewnut]

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

[@aleidaortiz4599]

Now that I'm taking a biomechanics class I am starting to understand a lot of this lingo lol Love your technique Tuesday and the work you do 💪

[@gjr9440]

Thanks for the videos! I can't wait to get to the gym and apply these techniques 💪👍

[@jlmer616]

Great demonstration on the dip Jeff.

[@oohsam]

Great video! Thanks Jeff. I love dips, and I know im getting a good workout because on the last few it feels like there's a knitting needle being inserted into my tri! good workout.

[@manuelmoreira8575]

Love this series! Keep 'em coming!!!

[@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.

[@josereynaldomoctezumaespin8517]

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

[@aligainz7840]

Technique Tuesday videos nail it every time.

[@boiboi7613]

I really love these videos, great job jeff and oh lord the intro music is fire

[@caityblue953]

Thank you! I'm finally feeling this in my chest

[@anxietyebriety6553]

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

[@RomanKondrachov]

Amazing video, great explanation, great application of science. Subbed!

[@aurelienyonrac]

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.

[@mansoorahmad8980]

best educational video hands down. Thanks man you are awesome

[@whosVan]

Yes lol finally. Love dips so much, I personally do them instead of flat bench and have seen great results

[@notked152]

Hey I am going through all your videos I love all the effort and knowledge put behind this it makes it really helpful for me as i started really lifting on deployment with no one really to guide me. I was just curious I've always wanted to do dips but it feels like my shoulders are not even? How can I over come this because instead i just feel pain in one should when i go down equally.

[@iKevCake]

I can’t get over how much I love Jeff tank like physique.

[@VxnQLegacy]

Hey Jeff, I was wondering if you could do a video on the science behind 'feeder workouts'. Some people claim that they are great, while others not so much, and I feel like your insight on the topic would be great!

[@achavez094]

For sure needed this info about the dip started doing them about a month ago

[@purujitbansal9793]

Much awaited video 💯💯💯💯 thank you! Great work

[@marcelgreen6544]

Love the video Jeff so informative and I hope bro Jeff doesn’t get hurt!

[@jamahlgow763]

There's hope in the fitness world outside of IG modeling and weird lifting challenges! just subscribed!

[@peterdarling1965]

Excellent Video! Thanks Jeff.