Pause Bench Press (How To, Benefits, Common Mistakes)
The Pause Bench Press is a variation of the traditional bench press that includes a deliberate pause at the bottom of each rep, right on the chest. This eliminates momentum and forces your muscles—especially the chest and triceps—to work harder through the sticking point.
It’s a go-to lift for building raw pressing strength and improving control under load.
Primary Muscles Worked: Pectoralis Major, Triceps Brachii
Secondary Muscles Worked: Anterior Deltoids, Lats (Stabilizers), Core
Equipment Needed: Barbell and Bench
Step-by-Step Instructions
- Set-Up:
- Lie on a flat bench with your feet planted firmly on the floor.
- Grip the bar slightly wider than shoulder-width.
- Pull your shoulder blades together, arch your upper back slightly, and unrack the bar.
- Execution:
- Lower the bar to your chest in a controlled manner.
- Once the bar touches your chest (without bouncing), pause for 1–2 seconds while maintaining tightness.
- Drive the bar back up to full lockout by pressing through your arms and engaging your chest and triceps.
- Repeat for the desired number of reps.
- Tips for Proper Form:
- Keep your wrists stacked over your elbows.
- Stay tight during the pause—don’t relax at the bottom.
- Keep your feet flat and glutes on the bench to generate leg drive.
Key Benefits
- Builds strength out of the bottom of the bench press (the “sticking point”).
- Improves control and bar path consistency.
- Teaches tightness and patience under tension—critical for powerlifting and strength athletes.
Modifications and Variations
- Easier Option: Use lighter weight and longer pauses to focus on form.
- Harder Option:
- Add a tempo (e.g., 3-second eccentric + 2-second pause).
- Use competition-style pause (no upward movement until a command or 2–3 second pause).
- Pause at different positions (mid-range, chest, or sticking point).
Common Mistakes
- Bouncing the Bar: The pause should be dead stop—no rebound off the chest.
- Losing Tightness at the Bottom: Stay engaged through your lats, core, and upper back.
- Inconsistent Pause Time: Use a consistent pause (1–2 seconds) for each rep.
Reps and Sets Recommendations
- For Strength: 4–5 sets of 3–5 reps with moderate to heavy weight.
- For Technique: 3–4 sets of 5–6 reps with lighter weight and longer pauses.
- As a Bench Press Accessory: 2–3 sets of 3–5 reps after main work to target the bottom-end weakness.
