Paused Bench Press

Setup

1. 01Set up exactly as for a regular bench press: eyes under the bar, feet planted.
2. 02Grip slightly wider than shoulder width and pin the shoulder blades together.
3. 03Create a small arch while keeping glutes and upper back on the bench.
4. 04Unrack with locked elbows and let the bar settle over the shoulders.

Execution

1. 01Lower the bar under control to the lower chest or sternum.
2. 02Pause motionless on the chest for 1 to 3 seconds while staying fully braced.
3. 03Keep the bar weight on tight lats and upper back, not sinking into a soft chest.
4. 04Press the bar up and slightly back to lockout with no bounce or heave.

Checkpoints

• -The bar comes to a genuine dead stop; no sinking or rocking during the pause.
• -Full-body tension holds through the pause: feet, glutes, upper back.
• -Bar touch point is consistent rep to rep.
• -The press starts from stillness, not from a rebound.

Common mistakes

• -Relaxing on the chest and letting the bar sink during the pause.
• -Counting the pause fast and effectively bouncing.
• -Losing leg drive while waiting on the chest.
• -Changing the touch point when the weight gets heavy.