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Exercise guide
Paused Bench Press
A bench press variation pausing the bar on the chest, removing momentum to build strict pressing strength.
What this exercise works
- Muscles
- pectoralis major · anterior deltoid · triceps brachii
- Goals
- hypertrophy · strength
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- advanced
Demonstration
Step 1
Step 2
How to perform the movement
- Lie on a flat bench and grip the barbell slightly wider than shoulder-width.
- Unrack the bar and lower it to your chest.
- Pause on your chest for 1-2 seconds.
- Press the bar back up until your arms are fully extended.
- Control the descent on every rep.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Stay tight during the pause instead of letting the bar sink.
- Keep your shoulder blades pinched and your feet planted throughout.
- Touch the bar to the same spot on your chest every rep.