Exercise guide
Pause Bench Press
How to do the Pause Bench Press with bench and barbell. Works the chest and triceps, with shoulders. Lie on a bench with your eyes under the bar, feet…
Primary musclesChest, Triceps
Supporting musclesShoulders
EquipmentBench, Barbell
Tracked byWeight & Reps
How to perform the pause bench press
- Lie on a bench with your eyes under the bar, feet planted, and shoulder blades pulled down and back. Unrack the bar and lower it under control to your lower chest. Pause on the chest for 1–2 seconds without bouncing or losing tightness. Press the bar back up to lockout, keeping your wrists stacked and elbows slightly tucked. Repeat, maintaining full-body tension throughout.