Impossible Dips 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Advanced
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Impossible Dips is an advanced bodyweight exercise primarily targeting the triceps, with the chest as a secondary muscle group. It is an intense pushing movement that requires the individual to perform a dip-like motion, but with a greater range of motion and more difficulty than standard dips. The exercise challenges both the upper body strength and control as you push your body upward using only your bodyweight. Since it is a bilateral push movement, it engages both arms simultaneously, focusing on the triceps while also activating the chest muscles. The exercise can be performed with no external equipment, making it a convenient and effective way to build upper body strength.
How to Perform
Set Up the Equipment: Find a stable surface such as parallel bars, a sturdy bench, or another elevated platform to perform the dips on. Ensure that it is secure and can support your body weight during the movement.
Hand Placement: Position your hands on the surface with a grip that is approximately shoulder-width apart, ensuring that your palms are flat and your fingers are wrapped firmly around the edge.
Leg Position: Extend your legs straight out in front of you, keeping them together. For added challenge, you can raise your feet off the ground slightly to increase the intensity of the exercise.
Lowering Your Body: Slowly bend your elbows and lower your torso toward the ground, keeping your elbows close to your sides. Aim to bring your upper arms parallel to the ground, ensuring that your chest is engaged and your core is stable throughout.
Pushing Up: Once you reach the lowest point (your elbows at around a 90-degree angle), press through your palms to push your body back upward to the starting position, focusing on activating your triceps.
Repetition: Repeat the movement for the intended number of repetitions, maintaining controlled movement throughout to maximize muscle engagement and avoid injury.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on proper hand placement, shoulder-width apart, to ensure balance and control.
Keep your legs extended out in front to engage your core and increase difficulty.
Lower your body slowly by bending your elbows, keeping them close to your sides.
Aim for a 90-degree bend in your elbows at the lowest point for maximum muscle activation.
Push through your palms to raise your body back to the starting position, targeting the triceps.
Maintain a neutral spine throughout the movement to avoid unnecessary strain.
Control the descent and ascent of the movement to enhance muscle engagement.
Engage your chest along with your triceps for a more comprehensive upper body workout.
Avoid swinging your body or using momentum, focusing purely on strength.
Perform the exercise with consistent, slow repetitions to maximize effectiveness.
How Not to Perform
Avoid Flared Elbows: Do not let your elbows flare out wide. Keep them close to your body to prevent unnecessary strain on the shoulder joints and to better target the triceps.
Don’t Use Momentum: Do not rely on swinging or jerking your body to complete the movement. Avoid using momentum to push yourself up, as this reduces muscle activation and increases the risk of injury.
Don’t Drop Too Quickly: Avoid dropping your body too fast during the lowering phase. This can strain your shoulder joints and reduce control. Always lower yourself in a slow, controlled manner to ensure proper muscle engagement.
Don’t Arch Your Back: Avoid arching or curving your lower back excessively. Keep your core engaged and maintain a neutral spine throughout to prevent strain on your back and maintain proper form.
Don’t Let Your Shoulders Hunch: Keep your shoulders away from your ears and avoid shrugging them upwards. This can lead to tension in the neck and shoulders, reducing the effectiveness of the exercise.
Don’t Push Too Far Past 90 Degrees: Do not lower your body too far beyond a 90-degree angle at the elbows, as this can place excessive stress on the shoulder joints and potentially lead to injury.
Don’t Lift Feet Off the Ground Prematurely: If you’re new to the exercise, don’t raise your feet too high off the ground. Keeping them slightly elevated can make the exercise more challenging, but too much height may compromise form.
Don’t Rush the Reps: Avoid performing the exercise too quickly. Ensure you’re performing each repetition with proper control and focus to activate the target muscles effectively and reduce the risk of injury.
Don’t Neglect Core Engagement: Avoid letting your core relax during the movement. Not engaging your core can cause instability and reduce the focus on your triceps. Always keep your core tight to maintain balance and control.
Don’t Overextend Your Arms: When pushing yourself back up, do not fully lock your elbows. Overextending can put unnecessary stress on the elbow joints. Keep a slight bend in your arms to protect the joints and maintain muscle tension.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
