Chest · Mid chest · Barbell
Paused Bench Press
How to
Barbell- 1 Set up as for a bench press, feet planted.
- 2 Lower to the chest and hold still for a one-second pause.
- 3 Press to lockout without bouncing.
Tips
- Stay tight during the pause; the bar rests on the chest but the body does not relax.
- Use about 10% less than for your regular bench press.
- It builds strength off the chest and matches how a competition bench is judged.
Common mistakes
- Sinking the bar into the chest during the pause.
- Pausing above the chest instead of touching it.
- Lifting the hips to break the bar off the chest.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Related exercises
Log it in Volu(me)
Add Paused Bench Press to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.