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Chest · Body Weight
Chest Dip With Pause Bodyweight
Chest Dip With Pause Bodyweight is an intermediate compound strength exercise that works the pectorals (chest), with the triceps and shoulders assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Triceps · Triceps Brachii
- Shoulders · Deltoids
How to do Chest Dip With Pause Bodyweight
- 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.
- 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.
- 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.
Chest Dip With Pause Bodyweight alternatives
More pectorals exercises
Chest Dip With Pause Bodyweight FAQ
What muscles does Chest Dip With Pause Bodyweight work?
Chest Dip With Pause Bodyweight mainly works the pectorals in the chest (Pectoralis Major). The triceps and shoulders work as secondary muscles.
What equipment do you need for Chest Dip With Pause Bodyweight?
None. Chest Dip With Pause Bodyweight is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Chest Dip With Pause Bodyweight should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Chest Dip With Pause Bodyweight good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Chest Dip With Pause Bodyweight burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Chest Dip With Pause Bodyweight?
Other exercises for the pectorals include Chest Dip Weighted, Chest Dip Machine, Chest Dip Weighted Slow and Chest Press Machine.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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