Paused Bench Press

Also known as: Pause Bench Press, Barbell Paused Bench Press

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Body Part: Chest

Description

The paused bench press trains the chest and triceps while removing the bounce at the bottom. Lie on a flat bench, lower the bar to your lower chest and hold it still while maintaining body tension. Press up and slightly back toward your shoulders, keeping your feet planted and hips on the bench.

How to Perform

Set a barbell in a rack above a flat bench. Load it evenly and use collars. Set the safety pins just below the bar path if available.
Lie on the bench with your eyes under the bar. Place your feet flat on the floor, slightly behind your knees, and keep them planted throughout the set.
Pull your shoulder blades back and down into the bench. Keep your upper back, head and glutes in contact with the bench, with a small natural arch in your lower back.
Grip the bar evenly, slightly wider than shoulder width. Wrap your thumbs around the bar and keep your wrists stacked over your forearms.
Take a deep breath, brace your torso, and unrack the bar with straight arms. Move the bar until it is balanced over your shoulders.
Lower the bar under control to the lower chest or sternum area. Keep your elbows at a comfortable angle, not flared straight out to the sides.
Let the bar touch your chest lightly and hold it completely still for the planned pause. Maintain full-body tension and do not relax on the bench.
Press the bar up after the pause, driving through your feet and keeping your shoulder blades set. Press the bar slightly back toward the rack until your elbows are locked.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Grip the bar evenly, with wrists stacked over your forearms. Use a grip width that lets your forearms stay close to vertical at the bottom.
Unrack the bar with straight arms and bring it over your shoulder joints before starting the rep.
Exhale as you lift and inhale as you return.
Use less weight than for a normal touch and go bench press, especially while learning to maintain a true pause.
Use a spotter or safety arms when training close to failure, and agree on the pause length before the set.