The Pause Dips is a Calisthenics exercise which is excellent for improving the dips strength and power. It consists on performing a regular dip but doing a pause in the lowest part of the movement. In the video example you can see 3 seconds pause dips, notice how the athlete stops the movement during that time.
This biggest issue with this dips variation will be to accelerate the dip from the lowest position after the pause. The pause position should be at the time when your arm is in parallel with the ground.
You should focus maintaining the same form and path you would in a regular dip.
The main muscles worked in the pause dips will be very similar to the regular dips muscles:
- Triceps, anterior deltoid, pectoralis muscle (clavicular, major and minor) and the rhomboid.