PlanWorkouts

Exercise 3289 · REF 05Cf2v8

Impossible Dips exercise animation

Impossible Dips

Category
Upper Arms
Equipment
Body Weight
Target
Triceps

Despite the name, impossible dips are really just a dip variation — usually performed with an altered hand position or added instability that makes the standard bodyweight dip harder on the triceps, chest, and shoulder stability. It's for lifters who've already maxed out standard dips and need a way to keep the movement challenging without adding external weight.

How to Do the Impossible Dips

  1. Position yourself between two parallel bars with your arms fully extended and your body suspended in the air.
  2. Bend your knees and cross your ankles.
  3. Lower your body by bending your elbows until your upper arms are parallel to the ground.
  4. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Impossible Dips primarily targets the Triceps, with Chest as the primary synergist muscle group, along with the Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have body weight? These target the same triceps with different equipment.

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps

FAQ

What muscles does the Impossible Dips work?
The Impossible Dips primarily targets the triceps, with the chest and shoulders assisting.
What equipment do I need for the Impossible Dips?
The Impossible Dips is done with no equipment — just body weight.
What's a good alternative to the Impossible Dips?
If you don't have access to the space or setup it needs, the Assisted Standing Triceps Extension (with Towel) targets the same triceps using assisted instead.