Strength Training · Bodybuilding · Powerlifting
Paused Bench Press
The paused bench press is a barbell press with a motionless stop on your chest before you push up. It trains chest, shoulder, and triceps strength while emphasizing control at the bottom.
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 on the floor.
- Draw 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 a steady position over your shoulders with your arms straight.
- Lower the bar under control to light contact with your mid-to-lower chest.
- Hold the bar motionless on your chest for 1–2 seconds.
- Press the bar upward and slightly back toward your shoulders until your elbows straighten.
- Return the bar to both rack hooks after your final repetition.
Form cues
- Drive your feet into the floor.
- Keep your butt on the bench.
- Stay tight through the pause.
- Exhale as you press.
Common mistakes
- Sinking the bar into your chestSupport the bar's weight throughout chest contact instead of letting your torso take the load.
- Flaring your elbows straight sidewaysKeep your elbows roughly 45–75 degrees from your torso, with your forearms vertical at the bottom.
- Letting your wrists fold backwardRest the bar low in your palms so its weight sits over your wrists.
Safety
A failed repetition can trap the bar on your chest or neck. Excessive load or loss of control at the bottom can strain your shoulders or chest.
- Set safety supports just below your normal chest-touch height, high enough to catch the bar when you flatten your arch; test with an empty bar.
- Use a spotter for challenging sets, especially if your bench has no safety supports.
- Start lighter than your usual unpaused bench press weight.
- End the set if your bar path becomes uneven or you can no longer control the pause.
If lowering to your chest causes shoulder, wrist, or chest pain, choose a pain-free reduced-range version and seek advice from a physiotherapist before progressing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar (optional)
- Calibrated Powerlifting Plate (optional)
- Olympic Flat Bench
- Powerlifting Barbell
- Wrist Wraps (optional)
Sets and reps
- Sets
- 3–4
- Target
- 5–8 reps
- Rest
- 2 min
Choose a weight that leaves about two repetitions in reserve.