Impossible dips are a challenging bodyweight exercise performed between two parallel bars, focusing on the triceps while also engaging the chest and shoulders. The movement requires significant upper body strength and control, as well as experience with dip variations.
Quick Facts
How to Do Impossible Dips
Follow these step-by-step instructions to perform Impossible Dips with proper form and technique.
- Position yourself between two parallel bars with your arms fully extended and your body suspended in the air.
- Bend your knees and cross your ankles.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Pause for a moment, then push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Muscles Worked
Understanding which muscles Impossible Dips targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Impossible Dips
Incorporating Impossible Dips into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Triceps Development: Impossible Dips directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Chest and Shoulders, providing additional training stimulus without extra exercises.
- Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
- Functional Strength: Strength exercises like Impossible Dips build real-world strength that transfers to daily activities and athletic performance.
- Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.
Safety Tips and Precautions
Performing Impossible Dips safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Impossible Dips, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Impossible Dips, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.