Mike Mentzer’s Greatest Shoulder Exercise

The dip is one of the most underrated, high-reward upper body exercises you can do for serious muscle growth and according to Mike Mentzer, it may be the single best exercise for building the chest, shoulders, and triceps.

Dips are a powerful compound movement that allow you to overload the pecs, delts, and triceps using nothing but your bodyweight or added weight once you’re strong enough. That’s why dips have long been a staple for jacked gymnasts, old-school bodybuilders, and anyone looking to build a big chest, big shoulders, and big arms without relying solely on barbells and dumbbells.

But here’s the catch:
It’s not just what exercise you do,  it’s how you do it.

Most lifters perform dips as a triceps-dominant movement without realizing that a simple adjustment can turn them into one of the best chest-building exercises out there. By leaning forward, keeping the shoulders un-shrugged, and controlling your range of motion, you shift more load onto the chest and shoulders while keeping the joints safe.

Dips can be done:
– With bodyweight for muscle development
– Weighted for progressive overload and strength
– Assisted with bands if you’re still building up the strength

That means anyone can use dips to build muscle.

However, dips can also become shoulder wreckers if you ignore one critical form rule: Keep the shoulders un-shrugged the entire time This cue protects the shoulder joint, prevent the humeral head from drifting forward, and allows you to train the chest, delts, and triceps hard without pain.

Dial in your form, respect the mechanics, and dips can become one of the most effective tools for:
– Muscle growth
– Muscle development
– Building a big chest
– Building big shoulders and delts
– Building strong, thick triceps
– Creating that powerful, athletic upper-body look

Lock in the technique, load it intelligently, and you might just start agreeing with Mike Mentzer yourself.

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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).