Barbell Pause Bench Press
Builds the chest, triceps and pressing strength. The pause improves power off the chest and makes the lift more controlled.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Lie on the bench with your eyes directly under the bar, your feet planted firmly on the floor, and your shoulder blades pulled back and down.
- 02
Grip the bar slightly wider than shoulder-width with an overhand grip, brace your core, and lift the bar straight up out of the rack to a locked-out position.
- 03
Lower the bar under control to your chest with your elbows at about a 45–70 degree angle to your torso, and keep your wrists neutral.
- 04
Pause the bar firmly on your chest for 1–2 seconds without bouncing, and maintain tension in your upper back and glutes.
- 05
Press the bar back up along the same path to lockout, then return it to the rack under control.
Beginner's guide
§ 03 · GuideBuilds the chest, triceps and pressing strength. The pause improves power off the chest and makes the lift more controlled.
You should feel it in your chest, triceps and front delts. It should not mainly be felt in your wrists or lower back.
A common mistake is bouncing the bar off the chest or losing tension during the pause. Keep your shoulder blades tight and stay braced before pressing.
How to get started at the gym
§ 04 · SisuLiftBarbell Pause Bench Press is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your shoulder blades pulled back and down and maintain a slight arch in your chest throughout the entire rep to keep your shoulders in a safe position. Think about pulling the bar down and pushing yourself into the bench to maintain tight tension during the pause.
The pause eliminates the stretch reflex and builds bench press strength from the bottom position.
More exercises: Chest
§ 06 · Same muscles
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