The Impossible Dip Tutorial
“TED” & “Impossible Dip” are basically the same exercise, but I like to differentiate them.
When I say “TED” It’s just a triceps extension dip with shoulder in line with the elbow.
While for “Impossible Dip” I mean when the shoulder are back the line of the elbow.
This is much harder, because you need to activate much more your lats and core muscles
and the first part of the movement it’s little heavier.
10 reps per exercise and arm.
This is a good way of warming up before any ted exercise.
For this exercise you can change how many reps you should do depending on the resistance band.
Use a loop band that let you do 10-5 reps per set with ease. 1-2 sets.
Once you are warmed up you can start training the movement.
The following exercise is a good way of warming up if you are an advanced athlete.
(This is great to get used without putting too much stress on the joints while doing a lot of reps per set.)
If you lean back you need to engage more your core muscles (and in my opinion it’s little easier on the triceps)
Once you can do 3-4 sets x 15-20 reps with ease, you should do the harder variation.
It’s basically the same exercise but without the knees on the ground.
Keep in mind that I didn’t learn the TED with these exercise,
but I’d highly suggest you to do it for few weeks.
If you don’t have any type of pain you should work on these exercises 2 per week.
Work on these push ups until you are able to do 3-5 sets x 12-8 reps and you should be very near the TED
You only need some specific training.
Talking about specific training, here are my favorite exercises.
If you train in a gym you can put some steps under your feet to choose the right position for you.
This exercise is very uncomfortable, but if you are able to help yourself as little as necessary to do 6-3 reps per set, your progress will skyrocket.
If you have never trained this, you should start with half range of motion
As you can see, the feet should help you as little as necessary to overcome the sticking point.
You can help yourself with an elastic band if you can’t find the right difficulty with feet on the ground.
The more you go down the more the help of the elastic band.
Choose an elastic band that help you just enough to complete 6-3 reps per set.
Once you have found the right elastic band you can add an L-sit hold,
By doing so the exercise becomes a little easier due to the lever change.
So keep in mind this trick to change the difficulty of the set as you like.
A great solution to use the full potential of the elastic band is to put your feet on it.
This is great during the first few weeks of training.
As I have said before, if the movement is too difficult just start with a partial range of motion.
Work on positive and negatives during the sets, but as soon as you feel your body is ready to take the beating, you should work on slow negatives,
great to increase the strength (but only once you are already used to the movement)
Sets of 1. A lot of sets.
You should do negatives ONLY if you have already worked with the help of an elastic band for some weeks/months.
Don’t rush the process.
Be careful!
These exercises can be stressful for your body if you haven’t prepared for it step by step.
Anyway, these are my favorite exercises for TED/Impossible dip.
Please, let me know with a comment which tutorial you’d like to see next.
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Great if you train at the park or at home.
See you soon.