Pause Bench Press

The powerlifter's foundation — eliminates momentum and builds explosive strength from a dead stop on the chest

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⚡ Quick Reference

Aspect	Details
Pattern	Horizontal Push
Primary Muscles	Pectoralis Major, Anterior Deltoid, Triceps
Secondary Muscles	Pectoralis Minor, Serratus Anterior
Equipment	Barbell, Flat Bench, Rack
Difficulty	⭐⭐ Intermediate
Priority	🟠 High

Movement Summary

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🎯 Setup

Starting Position

1. Setup identical to standard bench press:
   • Eyes under bar
   • Shoulder blades retracted and down
   • Feet flat on floor
   • Grip slightly wider than shoulders
2. Key difference: Mental preparation for pause
   • Decide pause duration before set (1-3 seconds)
   • Expect to use 80-90% of touch-and-go max
3. Unrack: Press bar up, position over shoulders
4. Starting position: Arms locked, bar over upper chest, ready for first rep

Equipment Setup

Equipment	Setting	Notes
Barbell	Standard 20kg/45lb Olympic bar	Same as regular bench
Bench	Flat, stable	Same setup
Safety pins	Just below chest	Critical — you'll be stationary on chest
Load	80-90% of regular bench max	Pause makes it significantly harder

Setup Cue

"Same setup as regular bench, but plan for a COMPLETE STOP on your chest — no bounce, no momentum"

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Standard bench press setup

1. Lie on bench, eyes under bar
2. Grip bar, retract shoulder blades hard
3. Feet planted firmly
4. Big breath, brace core
5. Unrack to starting position
6. Mentally prepare for pause duration

Tempo: Standard setup

Feel: Same as regular bench — tight, stable, ready

⬇️ Lowering Phase

What's happening: Controlled descent to chest

1. Deep breath, hold it
2. Lower bar under control to chest
3. Touch chest at nipple line or slightly below
4. Elbows approximately 45° angle
5. Breathing: Hold breath on descent

Tempo: 2-3 seconds (controlled, same as regular)

Feel: Tension building, preparing for pause

Critical: Lower with control — you're about to stop completely

⏸️ PAUSE PHASE (KEY)

What's happening: COMPLETE STOP on chest

1. Bar STOPS completely on chest
2. Maintain full-body tension during pause
3. Count pause duration: "one-thousand-one, one-thousand-two..."
4. Keep breathing held OR take tiny sip of air
5. Do NOT relax — stay tight throughout pause
6. Do NOT bounce — bar is completely still

Pause Duration:

• Competition/Powerlifting: 1-2 seconds (referee command)
• Strength training: 2-3 seconds
• Overload training: 3-5 seconds

Tempo: 1-3+ seconds MOTIONLESS

Feel: Maximum tension, no momentum, ready to explode

CRITICAL: This is the defining feature — bar must be COMPLETELY still

⬆️ Pressing Phase

What's happening: Explosive press from dead stop

1. After pause, EXPLODE up maximally
2. No bounce, no momentum — pure concentric force
3. Drive bar up and slightly back
4. Breathing: Exhale forcefully through sticking point
5. Full lockout

Tempo: As explosive as possible (X = maximal)

Feel: Explosive power from complete stop

Critical: The press must be EXPLOSIVE — this builds rate of force development

🔝 Lockout

What's happening: Full arm extension, reset

1. Arms fully extended
2. Bar over shoulders
3. Take breath, prepare for next rep
4. Each rep includes full pause

Note: Every rep gets the full pause — no cheating on later reps

Key Cues

Primary Cues

• "Dead stop, then EXPLODE" — emphasizes pause then maximal effort
• "Stay tight during pause" — don't relax on chest
• "Count the pause out loud" — ensures honest pause duration

Tempo Guide

Goal	Tempo	Example
Strength	2-2-X-2	2s down, 2s pause, explosive up, 2s reset
Competition Prep	2-1-X-2	2s down, 1s pause (referee), explosive up
Overload	3-3-X-2	3s down, 3s pause, explosive up

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Pectoralis Major	Concentric press from dead stop — pure force	█████████░ 95%
Anterior Deltoid	Shoulder flexion, stabilization during pause	████████░░ 80%
Triceps	Elbow extension through lockout	█████████░ 85%

Secondary Muscles

Muscle	Action	Activation
Pectoralis Minor	Scapular control during pause	███████░░░ 65%
Serratus Anterior	Scapular stabilization	██████░░░░ 55%

Stabilizers

Muscle	Role
Core	Maintains stability during pause (higher demand)
Lats	Bar path control, shoulder stability during pause

Muscle Emphasis

Higher tension throughout: Pause eliminates stretch reflex, requiring pure concentric strength More stabilizer demand: Holding pause requires greater core and lat engagement Builds explosive power: Concentric-only force from dead stop

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Fake pause (bounce)	Slight bounce or touch-and-go disguised as pause	Defeats entire purpose of exercise	Bar must be COMPLETELY still — video yourself
Relaxing during pause	Losing tension while stopped on chest	Increases injury risk, reduces power	Stay maximally tight throughout pause
Inconsistent pause duration	First rep = 1s, last rep = 0.5s	Not building consistent strength	Count out loud, use timer, honest pauses
Too much weight	Can't maintain control or pause	Form breakdown, injury risk	Use 80-90% of touch-and-go max
Losing scapular retraction	Shoulders roll forward during pause	Shoulder injury risk	Keep shoulder blades squeezed during entire pause

Most Common Error

Not actually pausing — the bar keeps moving slowly or bounces. Film yourself from the side. The bar should be completely MOTIONLESS on your chest for the full count. If it's moving at all, you're not doing pause reps.

Self-Check Checklist

• Bar comes to COMPLETE stop on chest
• Pause is full duration (1-3+ seconds)
• No bounce whatsoever
• Tension maintained throughout pause
• Press is explosive after pause
• Every rep includes honest pause (not just first rep)

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🔀 Variations

By Pause Duration

1-Second Pause (Competition)

Aspect	Details
Duration	1 second pause
Best For	Powerlifting meet preparation
Load	~90% of touch-and-go max
Purpose	Mimics competition conditions

Note: In meets, pause is until referee's "press" command (usually 1-2s)

2-Second Pause (Standard)

Aspect	Details
Duration	2 second pause
Best For	General strength building
Load	~85% of touch-and-go max
Purpose	Balance of difficulty and volume

Most common: Good middle ground for training

3-Second Pause (Overload)

Aspect	Details
Duration	3+ second pause
Best For	Building bottom-position strength
Load	~80% of touch-and-go max
Purpose	Extreme overload, mental toughness

Very challenging: Primarily for advanced lifters or weakpoint training

By Pause Location

Pause on Chest (Standard)

Variation	Details
Pause Point	Bar touching chest
Purpose	Competition standard, bottom strength

Spoto Press

Variation	Details
Pause Point	1-2 inches ABOVE chest
Purpose	Overload without shoulder stress
Note	Named after champion presser Eric Spoto

Benefit: Can use more weight, less shoulder strain

Dead Stop (Pins)

Variation	Details
Pause Point	On safety pins set at chest height
Purpose	True dead stop, maximum concentric overload
Note	Bar rests on pins, completely supported

Most extreme: Removes all stretch reflex and eccentric component

Programming Variations

Use Case	Pause Duration	Sets x Reps	Purpose
Competition prep	1-2s	5x3	Specificity
Hypertrophy	2s	4x6-8	Time under tension
Max strength	2-3s	5x2-3	Bottom strength
Overload	3-5s	3x1-3	Mental toughness, weakpoint

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% of touch-and-go 1RM)	RIR
Strength	4-6	1-5	3-5 min	80-95%	1-2
Hypertrophy	3-4	4-8	2-3 min	70-85%	2-3
Competition Prep	5-8	1-3	3-5 min	85-100%	0-2

Load Expectations

Pause bench is significantly harder than touch-and-go:

• 1-second pause: ~90-95% of regular bench
• 2-second pause: ~85-90% of regular bench
• 3-second pause: ~80-85% of regular bench

If you bench 225 lbs touch-and-go, expect:

• 1s pause: 200-215 lbs
• 2s pause: 190-200 lbs
• 3s pause: 180-190 lbs

Workout Placement

Program Type	Placement	Rationale
Powerlifting prep	Primary bench variation	Competition specificity
Strength-focused	After regular bench or standalone	Build bottom strength
Hypertrophy	Accessory to touch-and-go	Variation stimulus

Volume Management

Pause bench is MORE fatiguing than regular bench. Reduce total volume (sets x reps) by 20-30% compared to touch-and-go programming.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1x/week	3 sets, learn the pause
Intermediate	1-2x/week	4-5 sets, build strength
Advanced/Powerlifter	2-3x/week	5-8 sets, periodized for meet

Progression Scheme

Progressive Overload

Progress conservatively. The pause makes progression slower than touch-and-go. Focus on:

1. Maintaining honest pause duration
2. Explosive concentric (not grinding)
3. Perfect form over weight

Sample Progression

Week	Weight	Sets x Reps	Pause Duration	Notes
1	185 lbs	4x5	2s	Establish baseline
2	190 lbs	4x5	2s	Add 5 lbs
3	195 lbs	4x5	2s	Add 5 lbs
4	155 lbs	3x5	2s	Deload (80%)
5	200 lbs	4x5	2s	Continue

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Touch-and-Go Bench Press	Learning standard bench first
1-Second Pause	Building to longer pauses
Spoto Press	Shoulder issues, learning pause concept

Progressions (Harder)

Exercise	When Ready	Link
3-Second Pause Bench	Mastered 2-second pause
Dead Stop Bench	Want pure concentric overload
Pause + Tempo Bench	Advanced overload technique

Alternatives (Similar Purpose, Different Method)

Bottom Strength Builders

Alternative	How It Works	Benefit
Spoto Press	Pause 1" above chest	Less shoulder stress, can overload
Dead Stop Bench	Bar on pins, true dead stop	Maximum concentric focus
2-Board Press	Pause on boards	Reduced ROM, overload

Time Under Tension

Alternative	How It Works	Benefit
Tempo Bench	Slow eccentric (4-5s down)	Hypertrophy, control
1.5 Rep Bench	Full + half rep	Extended TUT

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder instability	Holding weight stationary on chest	Use Spoto press (pause above chest)
Pec strain	Static load at stretch position	Wait until healed
Elbow tendinitis	Extended time under tension	Reduce pause duration or weight

Stop Immediately If

• Sharp pain during pause
• Loss of control/stability while paused
• Inability to press after pause (bar sinking)
• Shoulder clicking/grinding
• Form breakdown during pause

Injury Prevention

Strategy	Implementation
Use conservative weight	Start with 80% of touch-and-go max
Always use safety equipment	Pins or spotter — you'll be stationary with weight
Maintain tension	Never relax during pause
Honest pauses	Don't cheat — compromised form increases injury risk
Proper warm-up	Extra warm-up vs regular bench

Spotter Protocol

Critical for pause bench:

• Spotter must know you're doing pause reps
• Don't assist during pause unless bar is sinking
• Be ready at completion of pause — that's when failure occurs

Most Common Injury Risk

Losing tension during pause — relaxing on chest with weight increases shoulder and pec strain risk. Stay maximally tight throughout the entire pause. The pause is NOT a rest — it's maximum tension maintenance.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Horizontal adduction, stabilization during pause	90-120°	🔴 High
Elbow	Flexion/Extension	0-140°	🟡 Moderate
Wrist	Stabilization during pause	Minimal	🟢 Low
Scapula	Must maintain retraction during pause	Moderate	🔴 High

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Same as regular bench press	Can touch chest without pain	Standard shoulder mobility work
Scapula	Full retraction held isometrically	Can hold retraction for 3-5s	Rows, scapular wall holds

Joint Health Note

Pause bench is HARDER on stabilization than regular bench. The isometric hold at bottom requires:

• Greater scapular control
• More core stability
• Higher stabilizer muscle demand

Ensure your regular bench form is excellent before adding significant pause work.

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❓ Common Questions

How long should I pause?

Depends on your goal:

• Powerlifting competition prep: 1-2 seconds (match referee timing)
• General strength: 2 seconds (good balance)
• Overload/weakpoint: 3+ seconds (very challenging)

Start with 2 seconds. Count "one-thousand-one, one-thousand-two" to ensure honest timing.

Should I pause every rep or just the first?

EVERY REP gets the full pause. If you're doing 5 reps, all 5 include the complete pause. No exceptions.

Pausing only the first rep is just doing one pause rep followed by touch-and-go reps — that's a different exercise.

Should I breathe during the pause?

Two schools of thought:

Hold breath (most common):

• Maintains maximum core stability
• Better for heavy singles/doubles

Tiny sip of air:

• For longer pauses (3s+) or higher reps (5+)
• Small breath through nose during pause

Never fully exhale during pause — you'll lose all tension.

Why is pause bench so much harder?

Multiple reasons:

1. Eliminates stretch reflex — no elastic energy from bounce
2. Pure concentric strength — starting from dead stop
3. Greater stabilization demand — holding weight stationary
4. Mental challenge — requires discipline and focus

This is WHY it's so effective — it builds pure strength.

How much less weight can I use vs regular bench?

Typical reductions:

• 1-second pause: 5-10% less (90-95% of regular max)
• 2-second pause: 10-15% less (85-90% of regular max)
• 3-second pause: 15-20% less (80-85% of regular max)

These are approximations — test yourself to find your specific numbers.

Do I need pause bench if I don't compete in powerlifting?

Not required, but highly beneficial for:

• Building bottom-position strength
• Eliminating cheat bouncing habit
• Hypertrophy (increased TUT)
• Variation to prevent plateau

Even non-competitors benefit from occasional pause work.

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📚 Sources

Biomechanics & Muscle Activation:

• Elliott, B.C. et al. (1989). A biomechanical analysis of the sticking region in the bench press — Tier A
• Van den Tillaar, R. & Ettema, G. (2013). A comparison of successful and unsuccessful attempts in maximal bench pressing — Tier A

Programming:

• Kompf, J. & Arandjelović, O. (2016). Understanding and overcoming the sticking point in resistance exercise — Tier A
• NSCA Essentials of Strength Training — Tier A
• Westside Barbell Methods — Tier C

Technique:

• IPF Technical Rules Book — Tier A (competition standards)
• Powerlifting USA Archives — Tier C
• EliteFTS Pause Bench Articles — Tier C

Safety:

• NSCA Position Statement on Injury Prevention — Tier A

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For Mo

When to recommend this exercise:

• User is preparing for powerlifting competition
• User's regular bench has sticking point at bottom
• User has bad habit of bouncing bar off chest
• User wants to build explosive strength from bottom position
• User is intermediate+ with solid bench press technique

Who should NOT do this exercise:

• Complete beginner → Master Barbell Bench Press first
• Shoulder instability issues → Use Spoto Press instead
• Acute chest or shoulder injury → Wait until healed

Key coaching cues to emphasize:

1. "Bar must be COMPLETELY still on chest — zero movement"
2. "Count the pause out loud: one-thousand-one, one-thousand-two"
3. "Stay TIGHT during the pause — don't relax"
4. "After pause, EXPLODE up as fast as possible"

Common issues to watch for in user feedback:

• "I don't feel a difference" → Not pausing honestly, still bouncing
• "I can use almost as much weight as regular bench" → Fake pause, not stopping completely
• "Bar sinks during pause" → Too much weight or losing tension
• "I feel weaker after pause work" → Normal — extremely fatiguing, manage volume

Programming guidance:

• Pair with: Accessory pressing, tricep work, back work
• Avoid same day as: Heavy regular bench AND pause bench (choose one as primary)
• Typical frequency: 1-2x/week for most lifters
• Place as primary bench movement or after light regular bench work
• Reduce total volume vs regular bench (pause is more fatiguing)

Progression signals:

• Ready to progress when: All reps with honest, complete pause and 1-2 RIR
• Regress if: Unable to maintain pause, form breakdown, bar sinking
• Consider variation if: Stalling — try different pause duration or dead stop

Red flags:

• Bar is still moving during "pause" → teach proper pause
• Losing all tension/relaxing → injury risk, fix immediately
• Using too much weight, grinding reps → reduce load
• Inconsistent pause (first rep 2s, last rep 0.5s) → discipline issue

Competition context:

• In powerlifting meets, lifter must pause until referee's "press" command
• Typical pause is 1-2 seconds
• Pressing before command = red light (failed lift)

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Last updated: December 2024