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Paused Bench Press

Difficulty: ⭐⭐ Intermediatepush

Home Setup

Use a sturdy coffee table or low bench with heavy dumbbells or filled water jugs, performing floor presses with a 2-3 second pause when arms touch the ground

Low sturdy table or workout benchHeavy dumbbells or filled water containersYoga mat for cushioning

💡 Pro tip: Place books or yoga blocks under your back to create the proper chest height if doing floor presses to better simulate bench press range of motion

Gym Setup

Flat bench positioned in a power rack or bench press station with adjustable safety pins set just below chest height, loaded barbell with appropriate weight

Safety: Always use safety pins or spotter arms set at the correct height; practice the pause with lighter weight first; use a spotter for maximal attempts

💪 Muscles Worked

Pectoralis MajorAnterior DeltoidsTriceps BrachiiSerratus AnteriorLatissimus Dorsi

⭐ Why This Exercise?

The paused bench press is essential for powerlifting competition preparation as it replicates the mandatory pause required in meets. It eliminates the stretch reflex and bounce, forcing you to develop raw pressing strength from a dead stop, which directly translates to improved lockout strength and addresses the common sticking point at chest level.

Make It Easier

Regressions for building up strength

1. Pin Press

barbell + bench + power rack + safety pins

Removes the eccentric portion and allows focus on pressing from a dead stop with adjustable starting height

2. Paused Dumbbell Bench Press

dumbbells + bench

Reduces total load while maintaining the pause technique and allows for easier bailing if needed

3. Tempo Bench Press (3-1-1)

barbell + bench + rack

Introduces controlled tempo with shorter pause, building up to longer pauses

Make It Harder

Progressions for advanced athletes

1. Long Pause Bench Press (3-5 seconds)

barbell + bench + rack

Extends the pause duration to increase time under tension and eliminate any remaining momentum

2. Paused Bench Press with Chains

barbell + bench + rack + chains

Adds accommodating resistance that increases load at lockout while maintaining pause difficulty at chest

3. Paused Bench Press with Bands

barbell + bench + rack + resistance bands

Creates maximal tension throughout the entire range of motion with emphasis on explosive pressing from the pause

↕️ Similar Movements

Competition Bench Press
The standard powerlifting bench press that this exercise directly prepares you for
Spoto Press
Similar pause concept but stops 1-2 inches above chest rather than touching, emphasizing different sticking point
Larsen Press
Feet-up bench press variation that removes leg drive while maintaining the pause element
Close Grip Paused Bench Press
Narrows grip to emphasize triceps while maintaining the pause for lockout strength
Dead Bench Press
Starts each rep from pins at chest height, similar training effect but removes eccentric phase entirely

Form Checklist

✓Maintain tight upper back retraction and leg drive throughout the entire pause
✓Keep the bar completely motionless on your chest for the full count before pressing
✓Drive your feet into the ground and press the bar in a slight arc back toward the rack
✓Maintain wrist alignment over forearms and keep elbows at 45-75 degree angle from torso
✓Take a deep breath and brace before lowering, hold tension during pause, then drive explosively

Common Mistakes

  • •Bouncing the bar off the chest or relaxing tension during the pause, negating the exercise's purpose
  • •Losing upper back tightness and shoulder retraction during the pause, creating unstable pressing position
  • •Pausing too high above the chest or sinking the bar into the chest inconsistently
  • •Holding breath too long during extended pauses, causing loss of core stability
  • •Using too much weight and being unable to maintain proper pause or press smoothly

📈 When to Progress

Progress when you can complete 3 sets of 3-5 reps with a solid 1-2 second pause at 80-85% of your regular bench press max while maintaining perfect form, tight positioning throughout the pause, and explosive drive off the chest. Your competition bench press should also increase by 5-10 pounds as a result of improved bottom-position strength.