Pause Bench Press
Quick Information
Category
Powerlifting
Difficulty
Intermediate
Equipment
Barbell, Bench, Squat Rack
Primary muscle group
Pectoralis Major, Triceps Brachii
Secondary muscle groups
Deltoids, Latissimus Dorsi
Movement pattern
Horizontal Push with Paused Chest Contact
Training goal
Maximal Strength
Sport
Powerlifting, General Athletic Development, Bodybuilding, Football, Rugby
Overview
Purpose. Build strength out of a dead stop and rehearse the competition command.
How it fits the system. An intermediate-level horizontal push with paused chest contact entry in the Powerlifting section, programmed to develop maximal strength. Related work in the library: Safety Bar Box Squat and Block Pull.
Primary muscles
Pectoralis Major, Triceps Brachii
Secondary muscles
Deltoids, Latissimus Dorsi
Movement pattern
Horizontal Push with Paused Chest Contact
Equipment
Barbell, Bench, Squat Rack
Difficulty
Intermediate
How to Perform
- Set the grip and retract the shoulder blades into the bench.
- Lower the bar to the sternum under control.
- Hold the bar motionless on the chest for one to two seconds without relaxing.
- Press to lockout and reset the brace.
Coaching Cues
- "Stay tight in the pause."
- "Leg drive stays on."
- "Bar path back toward the shoulders."
Common Mistakes
- Relaxing and letting the bar sink.
- Losing the shoulder-blade set.
Progressions & Regressions
Progressions
Increase load or pause duration.
Regressions
Touch-and-go bench press, or a floor press.
When to Use It
When to use
Competition preparation and general pressing strength.
When not to use
Shoulder pain at the bottom of the press.
Programming
3–5 reps, 3–5 sets, 70–85% of one-repetition maximum, 2–3 minutes rest.
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