Barbell Pause Decline Bench Press
The decline bench press with a still pause on the lower chest; the stop takes away the rebound.
How to do it
Setup
Decline bench, legs hooked, blades pinched, grip a little wider than the shoulders.
Steps
- Lift the bar out and settle it above the lower chest.
- Lower it to the lower chest and hold still for a beat.
- Press up from the stop to straight arms.
Common mistakes
Bar landing high toward the neck: on a decline it touches LOW. Pause turning into a rest: stay tight. Pausing heavy with no spotter: head-down there is no bailing out.
Breathing
Inhale down, exhale pressing from the pause.
