Paused Bench Press

Body region

• Chest
• Arms
• Shoulders

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid

Holds

• Serratus Anterior
• Latissimus Dorsi
• Rectus Abdominis

Equipment

• Barbell
• Flat Bench
• Squat Rack

Technique

1. Lie on a flat bench with eyes under the bar, feet planted, shoulder blades pulled back and down.
2. Unrack the bar and hold it over the shoulders with straight arms.
3. Lower the bar under control until it lightly touches the chest.
4. Hold the bar motionless on the chest for one to two seconds without relaxing.
5. Press up on your coach's or own signal back to lockout.

Cues

• Stay tight through the whole pause: legs driving, back arched, upper back pressed into the bench.
• Touch the chest, do not sink the bar into it.

Common mistakes

• Relaxing and losing tension during the pause.
• Bouncing the bar off the chest.
• Lifting the hips off the bench.
• Using too much weight without a spotter or safeties.

Alternatives

• Barbell Bench Press
• Isometric Bench Press