Impossible Dip
Very advanced movement where the body leans horizontal with straight arms from dip top position.
Updated
Introduction
The impossible dip is an extremely advanced calisthenics movement. From the dip top position (straight arms on the bar), the practitioner leans forward, arms still straight, until reaching a near-horizontal position, then pushes back. This exercise demands considerable triceps, chest and core strength.
Anatomy and Muscles Worked
- Primary muscles: triceps, pectorals, core (intense)
- Secondary muscles: anterior deltoids, forearms
- Stabilizers: wrists, rotator cuff
Step-by-Step Instructions
- Start in top position on the bar, arms straight.
- Slowly lean forward keeping arms straight.
- Continue until body is as horizontal as possible.
- Hold briefly, then push back to top position.
Recommended Sets and Reps
- Expert: 3 sets of 3 to 5 reps
Common Mistakes
- Arms bending: keep arms perfectly straight.
- Lack of control: very slow and controlled movement.
Safety
Very high-risk exercise for wrists and shoulders. Prerequisites: solid weighted dips and excellent body control. Do not attempt without supervision from an experienced coach.
Variations
- Partial impossible dip (reduced angle)
- Impossible dip on low parallettes
Target Audience
Only for expert practitioners with multiple years of calisthenics experience.
Diagrams and illustrations
Impossible Dip — Illustration
Technical illustration for impossible dip.