Pause Bench Press — Barbell Bench Press Variation
Intermediate
The pause bench press adds a deliberate pause at the bottom of each rep, forcing your chest to generate force from a dead stop. It's the competition standard in powerlifting and an excellent tool for building starting strength.
Best for: Powerlifting carryover and chest strength off the bottom
How It Differs from Barbell Bench Press
You pause the bar on your chest for 1-3 seconds before pressing, eliminating the stretch reflex. This builds raw strength off the chest and is the standard in competitive powerlifting.
How to Perform
- Set up on a flat bench the same way you would for a standard bench press.
- Lower the bar under control to your chest at the same touch point as your normal bench.
- Hold the bar motionless on your chest for a 1-3 second count — no bouncing or sinking.
- Press the bar explosively back to lockout, maintaining your arch and leg drive.
Equipment & Muscles
Barbell|ChestTricepsFront Delts
Pros
- + Builds starting strength from the chest
- + Eliminates bounce/cheating
- + Direct competition carryover
Cons
- - Requires lower weight than touch-and-go
- - Harder to maintain tightness during pause
- - Can be frustrating for ego lifters