How to do the Impossible Dips
Impossible Dips is an advanced multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Impossible Dips demonstration · © GymiaFit
Impossible Dips at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Push
Impossible Dips step by step
- 1Position yourself between two parallel bars with your arms fully extended and your body suspended in the air.
- 2Bend your knees and cross your ankles.
- 3Lower your body by bending your elbows until your upper arms are parallel to the ground.
- 4Pause for a moment, then push yourself back up to the starting position by straightening your arms.
- 5Repeat for the desired number of repetitions.
Impossible Dips — questions
What muscles does the Impossible Dips work?
The Impossible Dips primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Impossible Dips?
None — the Impossible Dips uses your bodyweight only, so it works at home with nothing but floor space.
Is the Impossible Dips suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Impossible Dips?
Bench Dip (knees Bent), Bench Dip On Floor, Elbow Dips train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Impossible Dips demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.