---
title: "Chest Dip with Pause Bodyweight"
locale: en
slug: chest-dip-with-pause-bodyweight
url: "https://hi.fitness/exercises/chest-dip-with-pause-bodyweight"
primaryMuscle: "Lower chest"
secondaryMuscles: ["Front delts","Triceps"]
equipment: ["Dip bars"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/80a57a82-chest-dip-with-pause-bodyweight.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Chest Dip with Pause Bodyweight

## How to do 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.

## Form tips

- Focus on leaning forward slightly to emphasize the chest muscles rather than the triceps.
- Avoid locking your elbows at the top of the movement to maintain tension on your muscles.
- Ensure your shoulders remain down and away from your ears to prevent unnecessary strain.

## Similar exercises

- [Dips Between Chairs](https://hi.fitness/exercises/dips-between-chairs) - Lower chest · Other
- [Chest Dip (On Dip Station)](https://hi.fitness/exercises/chest-dip-on-dip-station) - Lower chest · Dip bars
- [Chest Dip Weighted](https://hi.fitness/exercises/chest-dip-weighted) - Lower chest · Dip bars
- [Chest Dip Machine](https://hi.fitness/exercises/chest-dip-machine) - Lower chest · Machine
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- [Decline Kneeling Push Up](https://hi.fitness/exercises/decline-kneeling-push-up) - Lower chest · Other
- [Decline Chair Push Up Diamond](https://hi.fitness/exercises/decline-chair-push-up-diamond) - Lower chest · Other
- [Suspension Trainer with Grips Decline Push-up](https://hi.fitness/exercises/suspension-trainer-with-grips-decline-push-up) - Lower chest · Suspension trainer