Impossible Dips

Setup

1. 01Use a single sturdy straight bar at roughly chest height.
2. 02Take an overhand grip slightly wider than shoulder width.
3. 03Jump or press to a straight arm support with the bar at the hips.
4. 04Lean the shoulders forward and squeeze the whole body rigid.

Execution

1. 01Bend the elbows and lower the body while pitching the chest forward over the bar.
2. 02Descend until the bar reaches the lower chest and the elbows point back and up.
3. 03Keep the legs together and slightly in front to counterbalance.
4. 04Press back up and shift the hips forward to finish in a straight arm support.

Checkpoints

• -The forward lean stays extreme; shoulders travel out over the hands.
• -Elbows track back, not flared to the sides.
• -The body stays hollow and rigid, with no leg swing.
• -Each rep returns to a full straight arm lockout.

Common mistakes

• -Attempting it before mastering high volume parallel bar and straight bar dips.
• -Staying too vertical, which stalls the press halfway.
• -Kipping with the legs to escape the bottom.
• -Losing wrist position and rolling the bar into the fingers.