Own Every Range
← Back to library

VIDEO DEMO

Paused parallel-bar dip

Progression of Parallel-Bar Dip

YouTube · PureGymHow To Do Chest DipsWatch the demonstration

PROGRESSION · HOW TO DO IT

Paused parallel-bar dip

These steps are written specifically for the Paused parallel-bar dip. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Paused parallel-bar dip. Support yourself between parallel bars with elbows straight, shoulders set, and feet clear or assisted.

  2. 02
    Move the pattern

    Bend the elbows back and lower the body while the chest travels slightly forward.

  3. 03
    Match the demand

    Pause at the named position without relaxing, bouncing, or changing alignment.

  4. 04
    Finish with control

    Use only the depth you can press from without shoulder discomfort, then push the bars down to return. Use only the depth you can reverse.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

CHEST & TRICEPS / 68

Long rangeLong range

Paused parallel-bar dip

Sets: 3–4 · Reps: 5–10

Paused parallel-bar dip is a progression of Parallel-Bar Dip. Use the written card above for its exact setup and execution.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The bars let the upper arms travel behind the torso under load, creating a deep pressing position that a floor press cannot reach. Depth is earned only when the shoulders stay organized and the bottom reverses cleanly.