Paused Overhead Press

An overhead press variation that pauses the bar at the shoulders, removing momentum to build strict pressing strength and overhead stability.

How to do it

1. Set up with a barbell racked at shoulder height, feet shoulder-width apart, and the core braced.
2. Press the bar straight overhead until the elbows are fully locked out.
3. Lower the bar under control back down to the front of the shoulders.
4. Hold a full one-second pause at the shoulders, keeping tension and eliminating any bounce.
5. Press back up from the dead stop without using leg drive.

Tips

• Keep the pause strict -- no rebounding the bar off the shoulders.
• Brace hard and keep the bar path vertical over the mid-foot.
• Use a weight you can control through the dead-stop start.

Muscles

Primary: Front deltoid, Side deltoid

Secondary: Traps, Triceps