Pause Bench Press

Pause Bench Press

Unrack the bar and position over chest. Lower bar to chest with control and pause for 1-3 seconds. Press bar back up to starting position without bouncing.

Instructions

1

Preparation: Set up exactly like regular bench press. Lie flat with eyes under bar, grip slightly wider than shoulder-width. Retract shoulder blades and maintain arch. Plant feet firmly.

2

Execution: Unrack the bar and position over chest. Lower bar to chest with control and pause for 1-3 seconds. Press bar back up to starting position without bouncing.

Exercise Details

Difficulty
Advanced
Equipment
Chest
Mechanics
Compound
Force
Push
Utility
Auxiliary

Target Muscles

pectoralis majordeltoid anterior headtriceps brachii lateral longdeltoid middle headtriceps brachii medialserratus anteriortrapeziusrectus abdominis

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