How long should I hold the pause?

A standard pause lasts two full seconds. This is long enough to ensure all elastic energy is dissipated, forcing the muscles to move the load from a dead stop.

Is the pause bench better than the touch-and-go bench?

It is superior for building bottom-end strength and improving technique. While touch-and-go allows for more weight, the pause bench builds better control and chest hypertrophy.

Should the bar be resting on my chest or hovering?

The bar should make light contact with your chest. You should maintain full muscular tension so the weight is supported by your arms and chest, not resting its full weight on your ribcage.

Pause Bench Press Guide: Build Raw Power and Technique

Master the pause bench press with our expert guide. Learn correct form, common mistakes, and how to build explosive strength from the bottom of the lift.

How to Perform

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

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

Primary movers

Chest

Stabilizers

Triceps
Front Deltoids
Serratus Anterior

Related Guides

Chest · Chest