 Next question is from janky garage jim. Can you provide some tips for dips? Oh Yes, you know, you know, it's it's funny when you list the top when you ask the average lifter to list the top best upper body muscle building Exercises the ones that are the most functional that build the most muscle give you the most bang for your buck For some reason body weight dips Oftentimes doesn't appear in that top lift and or list and I think it's just because they kind of fell out of favor because the reality is bodyweight dips done properly is Easily one of the best exercises you could do for your shoulders triceps and even your chest. It's a fun It's like a pull-up for your back except this is more incredibly difficult for a lot of people They're very difficult and so you I mean just being good You just pointed to the back of the pull-up like just being good at pull-ups and dips would build an incredible upper by itself Absolutely those two things if you got really good at pulling your body weight up and dipping really well enough to where you got so Good that you can do 15 reps of both those no problems. So you have to add weight You have an amazing body you her body. You have a great upper body guaranteed so here's some tips for dips now if you have the strength to do a bodyweight dip Start at the top grip the handles really tight and maintain good tension Lean slightly forward do not drop down below the point you lose control and tension This is the big mistake I see with people dips is they challenge the depth past the point that they have stability or proper stability so they go all the way down and they tend to relax at the bottom and Then press their way up. That's a recipe for shoulder injury. It's a recipe for For failure so always have full control throughout the whole thing now If you can't do a body weight dip which a lot of people can't because it's a it's a full body weight exercise One easy way to get better at them is to use a resistance band put it around the bars both bars Step on it or put your knee on it and now you have assistance and you can do body weight dips with assistance This is how I train my son when I have him do I put the band around the two handles He puts his foot in there and then he the band helps them so he can get better at the motion of dips and then of course as you get Stronger, I'll take the band off. So I have to give Justin some cool credit here because you know, there's we and we don't talk a lot about this on the air But you know when we all got together and started working together there there are a handful of things I think each of us probably Really learned from the other guys even with all the experience that we had and maybe we were familiar with Certain things, but the other guy was way more into it and so it really kind of opened your eyes for things and Justin was like Justin's like hardcore about tension like he was like the stick mobility thing You know those have been listening for a long time knew the the whole invention thing that he did like and so he was all about like all these tension moves and Something that I used to notice when I would do dips cold like if I came in cold I went over the dip sometimes my shoulder would bother my shoulder a little bit about my elbow a little bit like And it would feel I have this kind of uncomfortable feeling when I did it and something I thought you know what this is an area where I bet if I did like a tension exercise before I actually Do the perform the movement I could probably gain some value here And so what it looked like is this a lot of places you go to a dip the dip bar and the dip bars Elevated you got to step up to it and then you get on it And then you come down and then you drop down into this like new range of motion area And that's where people either hurt themselves or their shoulder feels clicky and weird So instead of that like I and I'll either use a bench to slide up or I'll find one or in our case We can we can manually lower eyes I want to be able to stand in it like I can always bend my knee and do a dip So I want to be able to stand it and then I actually start in the most deep position I want to go so I actually bend my knees let let the dip and I want to I want to position my elbows Right where I want them to be I want my chest and my shoulders right where I want to be And then I create tension and I create tension in that position for about five seconds And then I push out of it from that that position when I when I started doing that I completely eliminated all that weird Clicking in my shoulder or a little bit of pain that I would feel sometimes of being cold and dropping into the dip So going into it in the deepest range of motion where I'm supporting myself with my leg So it's not like I'm putting my body weight there And then actually creating tension in that position for a good five to ten seconds and then coming out of it to start Man, I made a big difference on my dip. Yeah, that's a great. Yeah, that's a great tip I also think too like The hand position itself like I know with some clients of mine They would feel like an immediate sort of impingement in the shoulder based off of like how narrow or how wide Their their hand grip was just to kind of manipulating that on your own just initially to Feel where you're most comfortable and a lot of it times it emulates and matches like where you would grab the bar for an overhead press And so for me, I would experiment with that Definitely adding the tension is is a panty dropper. I'm gonna go ahead and throw that out It's a big move to you know, to put you into the right Direction and then challenge it too with instability. Yeah, and one other tip I like this one too is to you can practice negatives on dips pretty well So what you would do is you bring a bench up to the bar you'd stand in the dip Apparatus so you're kind of already at the top bend your knees hold that tension and then slowly lower yourself Until you touch the floor with your feet and then get out Rest for about five seconds and then try that again if you're not strong enough to do a dip You probably are strong enough to lower yourself with control and so that's one way to slowly build up your strength