Calisteniapp / Impossible Dip
Impossible Dip: your step-by-step plan.
The strict technique of the impossible dip consists of performing a bottom with the body leaning back, the shoulders further back than the elbows and the hips at the height of the hands. In addition, it must be climbed without using roll, drive or inertia. It is a movement with a fairly high difficulty, but that can be worked on little by little.
Available in Calisteniapp for iOS and Android.
Explore my path
Objective
Being able to do at least one strict impossible dip with good technique.
- Frequence
- See program guidance
- First session duration
- 27 min
- Program
- 13 estimated weeks
01 / Requirements
Required prerequisites
- × 15 Dips
Necessary equipment
For this program you will need Parallettes, Box. Leave room to practise the movements.
02 / Program
Build your path.
Each phase prepares you for the next. Weeks are a guide: repeat a phase when you need more practice before moving on.
Week 1–2Prevention and preparation
What you will practise
In this first phase you will build the foundation the impossible dip needs: joint tolerance, pushing strength, and body control. Work with Elbow dips, Hollow dips, and Bench dips will help you prepare the triceps, shoulders, chest, and the stabilizing muscles of the elbow and scapula above all. This preparation is especially important because the impossible dip requires an unusual position, with a lot of load on the elbows and a great ability to keep the body compact.
Week 3–4Impossible Dip initial contact
What you will practise
In this phase you begin to make real contact with the impossible dip pattern through two very accessible progressions: Isometric leg-assisted impossible dip and Negative impossible dip. The goal is not only to gain strength, but to learn the correct positioning: shoulders set back behind the elbows, body leaning backward, and a firm core to hold the body line. Here the elbow and shoulder push still work hard, but the technical demand of the final movement now appears more clearly.
Week 5–6Partial repetitions
What you will practise
Now that you have a more solid foundation, this phase introduces even more specific progressions: Partial impossible dip rep and Isometric impossible dip. The work is clearly directed toward the exact movement pattern, combining isometric strength, eccentric control, and the first concentric actions in a reduced range. Muscularly, you will continue placing a lot of load on the triceps, shoulders, and chest, but scapular stability and the core's ability to maintain the hollow position while the body leans backward will also be key.
Week 7–9Assisted repetitions
What you will practise
In this phase you take a very important step with Pole assisted impossible dip rep, a progression already very close to the real impossible dip. The external assistance allows you to practice a full repetition with a more faithful path, while you continue reinforcing specific strength with Partial impossible dip rep, Isometric impossible dip, and Negative impossible dip. If you do not have poles like the ones in the video, you can use a partner's fists, as long as the assistance is stable and allows you to maintain safe technique.
Week 10–13Impossible Dip
What you will practise
In this final phase you begin to perform Impossible dip attempts, getting closer and closer to a strict execution. The idea is for each attempt to be cleaner, more controlled, and closer to resting the forearms on the parallel bars without losing position. The combined work with Pole assisted impossible dip rep, Partial impossible dip rep, Isometric impossible dip, and Negative impossible dip will allow you to keep reinforcing exactly the points where this movement most often fails: the start without momentum, shoulder positioning, and control of the body leaning backward.
Estimated end of the plan
Choose a valid date to preview your plan.
This date reflects the planned duration, not a guaranteed date for completing Impossible Dip. Your progress may take additional weeks.
03 / Calisteniapp
Your first session, step by step.
Here is the first session of the program, so you have a reference for how the sessions are structured.
Estimated duration of 27 min depending on the rest periods you choose. Sets and reps are a reference: adjust them to your level.
The exercises you will discover.
Every movement that appears at least once across the program.
Elbow dips
Hollow dips
Dips
Bench dips
Straight bar dips
Elbow push-ups
V raises on parallel bars
Explosive dips
Spartan dips
Sphinx push-ups
L sit raises on parallel bars
Isometric leg-assisted impossible dip
Negative impossible dip
Partial impossible dip rep
Isometric impossible dip
Dips with swing
Pole assisted impossible dip rep
Hollow dips on bar
Impossible dip
Understand the reason behind each step.
- The program is designed to be done twice a week, with an extra routine in case you want to do a third session.
- We recommend holding out for a while in the first levels to prepare the joints, since it is a trick that affects the elbows a lot, and if you do not have them well prepared it can cause pain.
- It is a maximum strength exercise, so when you are working on the progressions you can use long breaks, between 2' and 3'.
They train with Calisteniapp.
App reviews already published on our website. These are not specific to this program.
The best. I've been on the pro plan for two years and have achieved excellent results. Resistance, strength, skill, and aesthetics, I've obtained it all thanks to the guidance of this app on this beautiful calisthenics journey.
If the free option is already great, the pro option has to be amazing. I'm super happy. I'm a beginner, a very beginner, and really everything is simple, the exercises can be done anywhere without equipment, and it's helping me a lot.
From “one day” to your first session.
Download Calisteniapp on your phone.
Find Impossible Dip and check its access options.
Review the terms shown in the app and start the first phase.
If the app offers you a 7-day trial, check the subsequent price, billing period, renewal and cancellation before activating it. Availability and terms are those shown in your account and store.
Before you start.
Is it mandatory to do the extra routine?
No, only if you want to add one more day of training or if you notice that you are stuck and need reinforcement.
What rest times to use?
We recommend using intermediate breaks of between 2' and 3'. If in any phase you find it difficult to advance and you feel stuck, you can try using longer rest times to try to complete it.
What requirements must I meet to be able to do this program?
Be able to do at least 15 parallel dips.Being able to make at least 15 dips on the parallels.
Every step counts.
Start with preparation. Follow the path. Give your progress time.
Available in Calisteniapp for iOS and Android.