Pause Bench Press
10 reps
Lower the bar to your chest, hold a beat, then press back to lockout.
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CHEST
Pause Bench Press
The pause bench press is a flat barbell press with a deliberate stop at chest level. Killing the bounce removes momentum and increases time under tension, which builds pressing power out of the bottom and sharpens control. It's a favorite of powerlifters and anyone wanting a stronger, more solid bench.
How to do it
- 1
Lie flat on a bench with your feet planted under your knees and grip the bar just outside shoulder width.
- 2
Press the bar up so your arms are straight over your chest.
- 3
Bend your elbows to about 45 degrees and lower the bar until it touches the middle of your chest.
- 4
Hold that bottom position for one to two seconds with the bar resting still on your chest.
- 5
Drive the bar back up to straight arms, then repeat for your target reps.