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Visual demonstration of the Chest Dip With Pause Bodyweight exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Chest
Secondary muscles
Shoulders Triceps
Exercise guide

Chest Dip With Pause Bodyweight

3 steps Updated 29/08/2026

Chest Dip With Pause Bodyweight is a bodyweight exercise targeting Chest (Pectoralis Major) using Dip Pull Up Station.

Step by step

How to perform it

  1. Begin by grasping the parallel bars with your palms facing inward and your arms fully extended to lift your body off the floor and lean slightly forward, crossing your ankles behind you for balance.
  2. Lower your body by bending your elbows until your upper arms are parallel to the floor, keeping your chest leaning forward to engage your chest muscles.
  3. Push through your palms to extend your elbows and lift your body back to the starting position. Pause in the upper position for a few seconds, allowing for a couple seconds of rest. Repeat for the desired number of repetitions.
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Last updated: 29/08/2026

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Chest Dip With Pause Bodyweight

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