Chest
Pause Bench
Eliminate momentum and build raw pressing power by mastering the pause at the chest.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on the bench with your feet planted firmly on the floor and grip the barbell slightly wider than shoulder-width.
Unrack the weight and hold it directly over your shoulders with your elbows locked and shoulder blades retracted.
Lower the bar slowly to the base of your sternum while keeping your elbows tucked at a 45-degree angle.
Hold the bar motionless against your chest for a full two-second count without letting the weight collapse your ribcage.
Press the bar upward forcefully by driving your feet into the floor and extending your arms until the elbows are locked.
Standardize your breath by inhaling on the descent and exhaling only after the bar has cleared the midpoint of the ascent.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Sinking the bar into the chest to create a trampoline effect
- Heaving the hips off the bench during the concentric phase
- Losing tension in the upper back during the pause
- Shortening the pause duration as the set gets heavier
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.