{"id":683589,"date":"2026-05-21T06:22:13","date_gmt":"2026-05-21T06:22:13","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/683589\/"},"modified":"2026-05-21T06:22:13","modified_gmt":"2026-05-21T06:22:13","slug":"i-tried-the-100-dips-a-day-challenge-heres-what-it-did-to-my-chest-shoulders-and-arms","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/683589\/","title":{"rendered":"‘I Tried the 100-Dips-a-Day Challenge \u2013 Here\u2019s What it Did to My Chest, Shoulders and Arms’"},"content":{"rendered":"

When it comes to building a strong upper body using just your bodyweight<\/a>, push-ups<\/a> are usually the go-to exercise. But research from the Cooper Institute<\/a> suggests the press-up uses just 69% of your bodyweight when the arms are fully extended, rising to 75% as your chest nears the floor. So, if you\u2019re looking for something more challenging, dips<\/a> may be the better option.
<\/p>\n

That\u2019s what led YouTuber Simple Man<\/a> to test the effects of completing 100 dips every day for 30 days to see what impact it would have on his physique and strength.<\/p>\n

Simple Man has previously attempted push-up, sit-up<\/a> and arm<\/a>-training challenges, but says none compared to a month of dips.<\/p>\n

\u2018This 100-dips-a-day-for-30-days challenge was hands down the best upper-body workout challenge I have ever done for improving my physique in such a short period of time,\u2019 he says<\/a> in a video.<\/p>\n

Why? Alongside building noticeable upper-body muscle, he also became significantly better conditioned to moving his bodyweight through the demanding movement.<\/p>\n

Full Upper-Body Gains<\/p>\n

Sharing before-and-after footage from the challenge, Simple Man showed a noticeably more defined chest<\/a>, with his shoulders<\/a> and triceps<\/a> also benefitting from the increased volume.<\/p>\n

\u2018I was shocked by the results when I looked at the comparison photos, and I couldn’t believe how much I had improved in just 30 days,\u2019 he says. \u2018To me, it looks like my pecs doubled in size. My back<\/a> became massive, my lats<\/a> almost looked wing-like \u2013 that improvement alone was huge \u2013 my shoulders were turning into boulders and protruding out, and my arms just looked way more solid than they did before.\u2019<\/p>\n

The most surprising effect, however, was the impact on his back.<\/p>\n

\u2018I was really surprised how sore my back got from doing dips during this challenge,\u2019 he adds. \u2018It was something that I didn’t remember from the past, but I can tell you my lats were burning.\u2019<\/p>\n

Measurable Progress<\/p>\n

Simple Man also noticed clear improvements in both strength and recovery as the challenge progressed. Sets became easier, rest periods shortened and his overall work capacity improved.<\/p>\n

At the beginning of the challenge, he spread sets throughout the day while getting on with tasks around the house, paying little attention to rest times. Instead, he focused on maximising reps within each set rather than sticking to a fixed structure.<\/p>\n

\u2018I mostly focused on making sure that I was pushing myself hard during each set and trying to get as many reps as I could,\u2019 he explains. \u2018On my first set, for instance, I’d do 25 or so, then for the second set around 20, then 15 to 10 for the remaining sets. There was no hard set number for each set \u2013 just an accumulation of sets that equalled 100 reps in total.\u2019<\/p>\n

\u2018In the beginning, I would do sets throughout the day because I was so sore and that was the only way I could get them done. It was extremely difficult. But as the soreness started to wear off, I began getting them done in one sitting, resting maybe three minutes between sets.\u2019<\/p>\n

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