Paused Bench Press | How to Perform Paused Bench Press | Powerlift Pro App

Performing a paused bench press involves incorporating a deliberate pause at the bottom position of the lift to enhance muscle engagement, control, and strength development. Here’s a simple explanation of how to perform a paused bench press:

Set up: Begin by lying flat on a bench, positioning yourself so that your eyes are aligned with the barbell. Place your feet firmly on the ground, creating a stable base. Your knees should be at a 90-degree angle.

Grip: Reach up and grip the barbell with an overhand grip or an underhand grip, slightly wider than shoulder-width apart. Ensure that your hands are balanced and symmetrical on the bar.

Descending Phase:
Take a deep breath, engage your core, and brace your abs.
Lower the barbell towards your chest in a controlled manner. As you approach the bottom position, intentionally pause for a brief moment.
The duration of the pause can vary, but a common pause duration is 1-3 seconds. Use this pause to reinforce proper form, engage your chest, shoulders, and triceps, and maintain control.

Ascending Phase:
After the pause, push through your palms, engaging your chest, shoulders, and triceps, to press the barbell back up to the starting position. Focus on maintaining a smooth and controlled movement.
Keep your elbows in and avoid excessive flaring outward.
Fully extend your arms at the top of the movement, but avoid locking out your elbows completely.

Repeat: Complete the desired number of repetitions, maintaining proper form and control throughout each repetition.

Remember the following additional tips when performing a paused bench press:

Maintain a stable base with your feet firmly planted on the ground and your shoulders, upper back, and glutes in contact with the bench.
Keep your core engaged throughout the movement to maintain stability and prevent excessive arching of the lower back.
Avoid bouncing the bar off your chest during the descent or using momentum to complete the lift. Focus on a smooth and controlled movement.
Start with a lighter weight to ensure proper form and gradually increase the load as you become more comfortable with the pause.
If you have any concerns about your form or safety, consult with a fitness professional or trainer who can provide personalized guidance and ensure you’re performing the exercise correctly.
Incorporating a pause at the bottom position of the bench press can help improve muscle control, increase time under tension, and enhance overall strength development in the chest, shoulders, and triceps. The deliberate pause forces your muscles to work harder to initiate the movement, making it an effective variation for building strength and control.

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