Paused Overhead Press

Overhead press with a pause at the bottom to prevent momentum.

• Compound
• Barbell
• Intermediate

How to do it

• Pause for 1–2 s with the bar at collarbone height, without relaxing
• Ribs down and glutes squeezed so you do not arch the lower back
• Press straight overhead and lower under control to collarbone height

Sets, reps and tempo

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

Tempo: Lower for 2 s to the collarbone, pause 1–2 s without relaxing, and press to lockout

Common mistakes

• Arching the lower back to finish the press
• Relaxing the shoulders in the pause and pushing with leg drive

Muscles worked

Primary

• Anterior deltoid
• Triceps

Secondary

• Core / abs
• Traps

Alternatives

• Standing Overhead Press
• Incline Dumbbell Press
• Lateral Raise