10 Best Impossible Dips Alternatives for Triceps Strength

Impossible Dips are done upside down. Ranked closest by our scoring: the Stalder Press, Dips - Triceps Version and the Reverse Dip.

Impossible DipsWatch the Impossible Dips

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Impossible Dips

The steps for Impossible Dips themselves, so you can judge how close each substitute below really is.

Triceps, with chest, shoulders · Bodyweight · Advanced · Compound

  1. Position yourself between two parallel bars with your arms fully extended and your body suspended in the air.
  2. Bend your knees and cross your ankles.
  3. Lower your body by bending your elbows until your upper arms are parallel to the ground.
  4. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
  5. Repeat for the desired number of repetitions.

The 10 Best Impossible Dips Alternatives

10 substitutes, ranked by how closely each one matches Impossible Dips on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Stalder PressPlay demonstration

    1. Stalder Press

    90% match

    Triceps · Advanced · Compound

    It uses the same equipment and still works the triceps.

    • Bodyweight
    How to perform it
    1. Start by standing with your feet shoulder-width apart and your arms extended overhead.
    2. Bend your knees slightly and engage your core.
    3. Lower your body down into a squat position while keeping your arms extended overhead.
    4. As you squat down, press your arms down towards the ground, engaging your triceps.
    5. Pause for a moment at the bottom of the squat, then push through your heels to stand back up while simultaneously raising your arms back overhead.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as Impossible Dips
    • Equipment: bodyweight only, the same as Impossible Dips
    • Body position: inverted, the same as Impossible Dips
  2. Dips - Triceps Version

    2. Dips - Triceps Version

    73% match

    Triceps · Intermediate · Compound

    Pick this when you want an easier version that still works the triceps.

    • Bodyweight
    How to perform it
    1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
    2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
    3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
    4. Repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as Impossible Dips
    • Equipment: bodyweight only, the same as Impossible Dips
    • Body position: hanging, not inverted
    • Balance: easier to stay steady on than Impossible Dips
  7. HandstandPlay demonstration

    7. Handstand

    65% match

    Triceps · Intermediate · Compound

    It still works the triceps, through a different movement.

    • Bodyweight
    How to perform it
    1. Find an open space with enough room to perform a handstand.
    2. Place your hands on the ground shoulder-width apart, fingers pointing forward.
    3. Kick your legs up towards the wall, using your core and shoulders to maintain balance.
    4. Once in a handstand position, engage your triceps to support your body weight.
    5. Hold the handstand for as long as you can maintain balance.
    6. To come down, slowly lower your legs back to the ground.
    7. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: triceps, the same as Impossible Dips
    • Equipment: bodyweight only, the same as Impossible Dips
    • Body position: inverted, the same as Impossible Dips

Impossible Dips FAQ

What muscles does Impossible Dips work?

Impossible Dips predominantly target the triceps, emphasizing the long and lateral heads during full elbow extension. They also recruit the anterior deltoid and pectoralis major as stabilizers; keep the scapula retracted and torso slightly forward to manage chest involvement.

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