Impossible dips

Master the impossible dip, an advanced bodyweight exercise targeting triceps, chest, and shoulders for incredible upper body strength and control.

VeryHighUpper Arms Waist Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Description

Impossible dips are an advanced bodyweight exercise that targets the triceps, chest, and shoulders. This exercise requires significant upper body strength and control.

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How to do Impossible dips

01
Setup
Begin in a strong plank position with hands directly under your shoulders, fingers pointing forward or slightly outward. Keep your body in a straight line from head to heels, engaging your core.
02
Setup
Shift your entire body weight significantly forward, allowing your shoulders to move past your hands. This forward lean is crucial for creating the unique leverage of the impossible dip.
03
Slowly bend your elbows, lowering your chest towards the floor while keeping your elbows tucked close to your body. Maintain the significant forward lean throughout the descent.
04
Continue lowering until your shoulders are below your elbows, or as deep as your strength allows, feeling the stretch and tension in your triceps and chest.
05
Powerfully push through your palms to extend your elbows and return to the starting position, maintaining the forward lean and a rigid body. Exhale as you push up.

Tips

Progress gradually by first mastering pseudo planche push-ups or assisted impossible dips to build the foundational strength required for this advanced movement.
Maintain tucked elbows throughout the entire range of motion; flaring your elbows outward will reduce triceps engagement and increase stress on your shoulder joints.
Actively brace your core and glutes to keep your body rigid and straight, preventing your hips from sagging or your lower back from arching during the exercise.
Emphasize the extreme forward lean of your shoulders past your hands, as this specific body position is what makes the impossible dip distinct and highly effective for triceps and chest.

Common mistakes

Failing to lean far enough forward makes the exercise less effective for the triceps and more like a standard push-up, so ensure your shoulders are well past your hands.
Letting your elbows flare out wide reduces triceps activation and puts excessive strain on your shoulders, so keep your elbows pulled in close to your torso.
Sagging hips or an arched lower back indicates a lack of core engagement, so actively brace your core and maintain a straight, strong plank position throughout the movement.

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Questions

Is Impossible dips good for beginners?

Impossible dips is rated veryhigh. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Impossible dips?

You need Body weight to perform Impossible dips. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Impossible dips?

Progress gradually by first mastering pseudo planche push-ups or assisted impossible dips to build the foundational strength required for this advanced movement. Maintain tucked elbows throughout the entire range of motion; flaring your elbows outward will reduce triceps engagement and increase stress on your shoulder joints. Actively brace your core and glutes to keep your body rigid and straight, preventing your hips from sagging or your lower back from arching during the exercise. Emphasize the extreme forward lean of your shoulders past your hands, as this specific body position is what makes the impossible dip distinct and highly effective for triceps and chest.

What are common mistakes when doing Impossible dips?

Failing to lean far enough forward makes the exercise less effective for the triceps and more like a standard push-up, so ensure your shoulders are well past your hands. Letting your elbows flare out wide reduces triceps activation and puts excessive strain on your shoulders, so keep your elbows pulled in close to your torso. Sagging hips or an arched lower back indicates a lack of core engagement, so actively brace your core and maintain a straight, strong plank position throughout the movement.