Impossible dips
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Upper Arms, Waist
- Type
- Strength
Impossible dips are an advanced bodyweight dip variation that builds extreme triceps strength while demanding constant core control to stay rigid through the movement. The triceps (triceps brachii) are the primary movers, with the abdominals and surrounding core working hard as stabilizers to keep the torso braced. They suit experienced lifters who have outgrown standard dips and want a tougher, equipment-free pressing challenge.
How to do the Impossible dips
- 1Set up on the floor or a low decline with your hands flat beneath your shoulders, fingers pointing forward, and your body extended in a straight line.
- 2Brace your core hard, squeeze your glutes, and keep your hips level so your torso stays rigid from shoulders to heels.
- 3Lock your elbows close to your sides rather than letting them flare out to the sides.
- 4Lower your body under control by bending your elbows, keeping them tucked back toward your hips as your chest approaches the floor.
- 5Descend until your upper arms are roughly parallel to the floor, keeping tension through your triceps and core the whole way down.
- 6Pause briefly at the bottom without losing your braced, straight-line position.
- 7Press back up by driving through your triceps until your elbows are fully extended, keeping your hips from sagging or piking.
- 8Complete your reps, then lower your knees to the floor to finish under control.
Form tips
- Keep your elbows tucked toward your body throughout the rep so the triceps do the work and your shoulders stay protected.
- Maintain a tight plank-like line — bracing your abs and glutes prevents your hips from sagging and keeps the load on your arms.
- Move slowly on the way down; a controlled 2–3 second descent makes the triceps work harder and keeps you in control.
- Because this is an advanced movement, build up to it with standard dips and push-ups first, and stop a rep before form breaks down.
- Exhale as you press up and inhale as you lower to keep your core pressure steady.
Common mistakes
- Letting the hips sag or pike instead of holding a straight line, which loses core tension and shifts the body out of a strong pressing position.
- Flaring the elbows out to the sides, which takes load off the triceps and stresses the shoulder joint.
- Cutting the range of motion short, which reduces the triceps stimulus and builds incomplete strength.
- Rushing the descent and dropping into the bottom, which removes muscular tension and raises injury risk.
- Holding the breath through the whole set, which weakens your core brace and makes the torso harder to stabilize.
Frequently asked questions
What muscles do impossible dips work?
They primarily work the triceps (triceps brachii) of the upper arms, with the abdominals and core working as stabilizers to keep your torso braced and rigid throughout the movement.
Are impossible dips good for beginners?
No — this is an advanced bodyweight variation that demands a lot of triceps strength and core control. Beginners should master standard dips and push-ups first, then progress toward this movement.
What is a good alternative to impossible dips?
Standard bodyweight dips, close-grip push-ups, and bench dips all train the triceps with body weight and make sensible progressions or substitutes if impossible dips are too demanding.
How many sets and reps should I do?
Because they are demanding, start with 3–4 sets of low reps (around 3–6) with full control, and only add reps once you can keep a rigid, straight-line torso on every rep.
Why do my hips keep sagging during impossible dips?
Sagging hips usually mean your core isn't braced hard enough. Squeeze your abs and glutes to hold a straight plank-like line, and lower the reps until you can keep that position throughout the set.
