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Most people skip this exercise because it's "too hard" for them. That’s a mistake, and it’s probably holding your upper body back. • Builds upper-body mass fast Dips load your chest, triceps, and front delts at the same time, which means more muscle in less time compared to isolation work. It’s one of the best bodyweight moves for adding real size without relying on machines. • Boosts pressing strength The movement pattern directly carries over to your bench press, push-ups, and overhead press.