Pause Barbell Decline Bench Press
10 reps
Lower the bar to your lower chest, hold a beat, then press up hard.
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CHEST
Pause Barbell Decline Bench Press
This decline press biases the lower portion of the chest while the triceps and front shoulders assist. Adding a dead-stop pause at the bottom kills any bounce, so every rep starts from a full stall — great for building pressing power off the chest and tightening up your control.
How to do it
- 1
Lie back on a decline bench and hook your feet under the leg pads so you stay anchored.
- 2
Grab the barbell a bit wider than shoulder width and press it up so your arms are straight over your lower chest.
- 3
Bend your elbows to roughly 45 degrees and lower the bar until it touches your lower chest.
- 4
Pause and hold that bottom position for one to two seconds with no bounce.
- 5
Press the bar back up to straight arms, then repeat for your target reps.