Paused Bench Press

A bench press variation pausing the bar on the chest, removing momentum to build strict pressing strength.

How to do it

1. Lie on a flat bench and grip the barbell slightly wider than shoulder-width.
2. Unrack the bar and lower it to your chest.
3. Pause on your chest for 1-2 seconds.
4. Press the bar back up until your arms are fully extended.
5. Control the descent on every rep.
6. Repeat for the desired number of reps.

Tips

• 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.

Muscles

Primary: Chest

Secondary: Front deltoid, Triceps