Strength Training · Powerlifting
Long-Pause Bench Press
The long-pause bench press uses an extended, motionless pause on your chest before you press the bar up. It trains your chest and triceps while challenging control and strength from the bottom position.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Lie on the bench with your eyes beneath the bar, feet flat, and head and butt supported.
- Pull your shoulder blades together against the bench.
- Grip the bar slightly wider than shoulder width with your thumbs wrapped around it.
- Unrack the bar to straight arms above your shoulders.
- Lower the bar under control to your lower chest.
- Hold the bar motionless against your chest for 3–5 seconds.
- Press the bar upward and slightly toward your shoulders until your elbows straighten.
- Return the bar to both rack hooks after your final repetition.
Form cues
- Keep your wrists stacked over your forearms
- Breathe in and brace before lowering
- Drive your feet into the floor
Common mistakes
- Relaxing under the paused barMaintain muscular tension so the bar touches your chest without sinking into it.
- Heaving the chest to restartKeep your torso still as you initiate the press with your arms.
- Flaring the elbows straight sidewaysKeep your upper arms roughly 45–70 degrees from your torso during the descent.
Safety
The extended pause increases fatigue and can leave you pinned beneath the bar if you cannot finish a rep. Excessive load or loss of control can also strain your shoulders or chest.
- Use a capable spotter or correctly positioned safety supports that allow chest contact but catch the bar when you flatten your arch.
- Start noticeably lighter than your regular bench press load.
- Secure the plates with collars before lifting.
- End the set while you can still complete another controlled repetition.
If the paused position causes shoulder, chest, or wrist pain, stop and get advice from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar
- Lifting Belt (optional)
- Olympic Flat Bench
- Powerlifting Barbell
- Weight Plate
- Wrist Wraps (optional)
Sets and reps
- Sets
- 3–4
- Target
- 4–6 reps
- Rest
- 2 min
Use the same pause duration on every repetition so your logged sessions are comparable.