Barbell Pause Bench Press
The bench press with a dead stop on the chest every rep; the pause takes away the bounce, so each press starts from zero.
How to do it
Setup
Flat bench, blades pinned, feet planted, your regular bench grip.
Steps
- Bring the bar down to the lower chest under control.
- Let it settle and hold still for a beat.
- Press from the stop without heaving the chest up.
Common mistakes
Sinking into the chest in the pause: stay tight; the bar only rests. A pause so short it bounces: make the bar visibly still. Hips lifting to start the press: glutes stay down.
Breathing
Inhale down, exhale pressing from the pause.
