The dip is an incredible muscle-building exercise because it effectively targets the chest, triceps, and shoulders while also engaging the core and upper back for stability. Here’s why it’s a staple for strength and hypertrophy:

Why Dips Are Great for Muscle Growth

1. Compound Movement: Works multiple muscle groups, allowing for efficient training and greater overall strength gains.
2. Scalable Resistance: Can be done with bodyweight, added weight (for strength), or assistance (for beginners).
3. Deep Stretch for Growth: The bottom position stretches the chest and triceps under load, which promotes muscle fiber activation and hypertrophy.
4. Carryover to Pressing Strength: Improves performance in bench press, overhead press, and even planche progressions.
5. Joint Health & Stability: Strengthens the stabilizing muscles in the shoulders, improving resilience and reducing injury risk.

Heavy 90-Degree Reps vs. Lighter Full ROM Reps

• Heavy 90-Degree Reps (Partial ROM, Weighted Dips)
  • Allows you to load heavier while staying in a mechanically strong position.
  • Focuses on triceps and upper chest overload, building pressing power.
  • Reduces excessive shoulder strain if you lack mobility or experience discomfort at the bottom.
  • Great for progressive overload, as adding weight is easier when avoiding deep stretch positions.
• Lighter Full ROM Reps (Deep Stretch, Bodyweight/Light Weight)
  • Maximizes muscle fiber recruitment by working through a full stretch and contraction.
  • Enhances joint mobility and tendon resilience, reducing injury risk.
  • Provides a greater mind-muscle connection, especially for chest and triceps engagement.
  • Works well for metabolic stress and endurance, aiding overall hypertrophy.

How to Use Both in Your Program

• Strength Focus: Start with heavy weighted 90-degree dips for low reps (4-8) to build pressing power.
• Hypertrophy Focus: Follow up with lighter, full ROM dips for higher reps (10-15) to maximize muscle growth.
• Joint Health & Recovery: Use slow eccentric full ROM dips on lighter days to reinforce mobility and tendon strength.

By combining both variations, you get the best of strength and hypertrophy, ensuring long-term progress and injury prevention.