Impossible Dip

  • Objective

  • Being able to do at least one strict impossible dip with good technique.
  • Level

  • Intermediate
  • Duration

  • 13 Weeks
  • Frequence

  • 3 Days
Impossible Dip


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.

Must know

  • 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'.

Required Material

  • Parallettes
  • Box
  • Low bar
  • Bodyweight


Being capable of doing:

  • 15 dips

Phase 12 Weeks

Prevention and preparation

Phase 22 Weeks

Impossible Dip initial contact

Phase 32 Weeks

Partial repetitions

Phase 43 Weeks

Assisted repetitions

Phase 54 Weeks

Impossible Dip

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