Barbell Pause Bench Press
Description
The barbell pause bench press adds a deliberate pause (1 to 3 seconds) with the bar on the chest before pressing. The pause eliminates the stretch reflex, making each rep harder off the chest. It builds bottom-end pressing strength and is required in competitive powerlifting.
Equipment Required
Barbell Pause Bench Press Instructions
- Set up as for a standard barbell bench press.
- Unrack the bar. Lower it to your mid-chest under control.
- Touch the bar to your chest. PAUSE for 1 to 3 seconds — bar stays motionless on your chest.
- Maintain tightness throughout the pause. Do not relax.
- After the pause, press the bar up explosively to lockout.
- The pause removes the stretch reflex — making the initial push harder.
- Use lighter weight than touch-and-go bench press.
- Aim for 3 to 5 reps per set.
Barbell Pause Bench Press Form & Visual
Barbell Pause Bench Press Benefits
- Eliminates the stretch reflex for true strength
- Builds bottom-end pressing strength
- Required in competitive powerlifting
- Teaches chest-level tightness and control
- Identifies weak points off the chest
- Builds pressing honesty
Barbell Pause Bench Press Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Serratus anterior
Barbell Pause Bench Press Variations & Alternatives
- Barbell Bench Press (touch-and-go)
- Barbell Floor Press
- Barbell Close-Grip Bench Press
- Spoto Press (pause 1 inch off chest)
- Larsen Press (feet up)
