Paused Bench Press

Bench press with a pause on the chest: it removes the bounce and the stretch reflex.

• Compound
• Barbell
• Intermediate

How to do it

• Stop the bar on the chest for 1–2 s without relaxing your body, then press
• Shoulder blades back and down with the chest lifted
• Lower under control to the chest with the elbows at about 45–75° and press

Sets, reps and tempo

Ranges: 4–8 strength · 6–12 hypertrophy · 1–3 RIR

Tempo: Lower for 2 s, pause 1–2 s on the chest without relaxing, and press with intent

Common mistakes

• Bouncing off the chest
• Shortening the pause as fatigue builds

Muscles worked

Primary

• Chest
• Triceps

Secondary

• Anterior deltoid

Alternatives

• Bench Press
• Dumbbell Bench Press
• Incline Dumbbell Press
• Parallel Bar Dips