Pause Bench Press
intermediate Compound
Primary Chest
Secondary
Triceps Front delts
Equipment
barbell bench
Table of Contents
Perform a standard bench press but pause the bar on your chest for 2-3 seconds before pressing up. Keep your upper back tight and maintain full-body tension during the pause. Press explosively after the count.
Pro Tips
- Maintain tension in your chest and shoulders during the pause
- Use 10-15% less weight than your touch-and-go bench
- This mimics competition bench press standards
Variations & alternatives
Useful tools
Programs that use this exercise
Learn more
Track Pause Bench Press in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
