Pause Bench

A bench press variation where the barbell is paused for 2 seconds at the chest, eliminating the stretch reflex and building lockout strength.

Instructions

1. Lie on a flat bench with your feet firmly on the floor and your back against the bench.
2. Position your eyes directly under the barbell on the rack.
3. Grip the barbell slightly wider than shoulder-width with your hands.
4. Unrack the barbell and lower it to your chest in a controlled manner.
5. When the barbell reaches your chest, pause for exactly 2 seconds without bouncing or resting the bar.
6. During the pause, maintain tension throughout your body and keep your feet planted.
7. Drive the barbell up from your chest using your legs, chest, and triceps.
8. Lock out your elbows completely at the top of the movement.
9. Lower the barbell back down to your chest and repeat.

Tips

• Use approximately 20-30% less weight than your standard bench press for pause reps.
• The pause eliminates the stretch reflex, making the movement significantly more challenging.
• Do not rest the barbell on your chest during the pause - maintain active tension.
• Keep your feet firmly planted throughout and drive through your legs on the press.
• This variation is excellent for building strength and improving lockout power.