Paused Overhead Press

Technical variation that adds a pause, tempo, or specific range to reinforce control and progress the movement without relying only on weight.

• Compound
• Barbell
• Intermediate

How to do it

• Define the duration or pause point before starting
• Keep the same execution on every repetition
• Reduce the load if you cannot maintain the full tempo

Sets, reps and tempo

Ranges: 5–8 strength · 8–12 hypertrophy · 1–3 RIR

Tempo: Press for 1 s to lockout, lower for 2 s to your chin under control

Common mistakes

• Shortening the pause as fatigue builds
• Confusing slow movement with loss of tension

Muscles worked

Primary

• Anterior deltoid
• Triceps

Secondary

• Core / abs
• Traps

Alternatives

• Standing Overhead Press
• Incline Dumbbell Press
• Lateral Raise