Chest
Paused Bench Press
The Paused Bench Press is a strength exercise with a barbell for your chest. Share of the load in the Zulta muscle model: mid chest 34%, front delts 14% and lower chest 12%.
Also known as: paused bench
How to do it
- Lie on a flat bench with your eyes under the bar and feet flat on the floor.
- Grip the bar slightly wider than shoulder-width and set your shoulder blades back and down.
- Unrack the bar and hold it over your shoulders with straight arms.
- Lower the bar to your lower chest and hold it there, still and tight, for one to two seconds.
- Press the bar back up to straight arms without any bounce.
Tips
- Keep the bar resting lightly on the chest during the pause, not sinking into it.
- Stay tight everywhere during the pause: feet, glutes, upper back and grip.
Common mistakes
- Relaxing the chest and letting the bar sink during the pause.
- Cutting the pause short into a touch-and-go.
- Lifting the hips to start the press.
Muscles worked by the Paused Bench Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Paused Bench Press alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Paused Bench Press work?
Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.
Is the Paused Bench Press good for beginners?
The Paused Bench Press is rated intermediate. If you are new, learn the Band Chest Press first and build up from there.
What is a good alternative to the Paused Bench Press?
For example the Band Chest Press, Cable Chest Press and Bench Press. They train mostly the same muscles, some with different equipment.
How do you make the Paused Bench Press harder?
Add weight or reps, or move on to the Cambered Bar Bench Press and Spoto Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
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