Paused Barbell Bench Press
BarbellStrength
The Paused Barbell Bench Press is a strength exercise variation where you lower the barbell to your chest, hold the bottom position briefly to eliminate momentum, then explosively press it back up. It primarily targets the chest and shoulders, with secondary emphasis on triceps and upper back for stability. Ideal for intermediate to advanced lifters seeking to build pressing power, improve control, and overcome sticking points, it requires a barbell and bench though body weight can assist in setup.
How to Perform Paused Barbell Bench Press
- 1Lie flat on a bench with your feet flat on the floor, eyes directly under the barbell in the rack.
- 2Grip the barbell slightly wider than shoulder-width with palms facing forward, unrack the bar, and hold it straight over your upper chest with arms fully extended.
- 3Take a deep breath in, brace your core, and slowly lower the bar to your mid-chest, pausing with elbows at a 45-degree angle to your torso.
- 4Exhale forcefully as you press the bar back up to the starting position, fully extending your arms without locking elbows.
- 5Repeat for desired reps, maintaining control throughout.
- 6Rerack the bar securely after your final rep.
- 7Key form tips: Keep shoulder blades retracted and squeezed together; avoid bouncing the bar off your chest; maintain a slight arch in your lower back with butt and upper back in constant contact with the bench. Common mistakes: Flaring elbows too wide, incomplete pause, or lifting hips off the bench.