Smart Workout Diary

Paused Barbell Bench Press

The paused barbell bench press is a horizontal pressing exercise in which the bar briefly comes to a complete stop on or just above the chest before being pressed upward. It primarily trains the chest, with substantial assistance from the triceps and front delts, and supports upper-body pressing strength and control.

Demonstration

Demonstration: Paused Barbell Bench Press

Instructions

  1. Lie on a flat bench with your eyes under the bar, feet planted firmly on the floor, and your upper back and glutes in contact with the bench.
  2. Grip the bar evenly, set your shoulder blades down and back, and unrack the bar to a position over your shoulders.
  3. Lower the bar under control to the lower portion of your chest while keeping your wrists stacked over your forearms.
  4. Bring the bar to a complete, motionless pause on or just above your chest without relaxing your upper-body position.
  5. Press the bar upward and slightly back toward the shoulder position, then rerack it securely when finished.
Muscle Group
Chest
Other Muscle Groups
Triceps, Front Delts
Type
Strength
Mechanics
Compound
Movement Patterns
Horizontal Push
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Barbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a load that lets you maintain a genuine pause without the bar sinking or bouncing.
  2. Keep your feet planted and maintain steady leg drive rather than lifting your hips from the bench.
  3. Have a spotter assist with the liftoff or use appropriate safety supports when training near your limit.
  4. Keep the pause consistent from repetition to repetition when tracking progress.
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