Zirv Fitness
Strength exercise

Pause Bench Press

How to do it

  1. Lie on a flat bench with a barbell racked overhead, feet flat on the floor and shoulder blades pulled together.
  2. Grip the bar slightly wider than shoulder width and unrack it over the chest with arms extended.
  3. Lower the bar with control to the mid chest, driving the elbows at roughly a 45 degree angle.
  4. Pause the bar motionless on the chest for a full one to two count before pressing.
  5. Drive the bar back up by extending through the chest and triceps, exhaling on the press.
  6. Keep the pause dead still with no bounce off the chest; bouncing the bar is a common fault that this variation is meant to remove.

Muscles worked

ChestMuscles located in the front of the upper body, primarily responsible for pushing movements. All Chest exercises
TricepsMuscles located at the back of the upper arm, responsible for extending the elbow. All Triceps exercises

Related Chest exercises

Assisted Dip MachineBand Chest PressBand Push-up (Banded)Bar Muscle-upBarbell Bench PressBarbell Close Grip Bench Press
Type
Strength
Equipment
Barbell, Flat Bench, Weight Plates
Primary muscles
Chest, Triceps
Measured in
Reps and weight