Barbell Pause Bench Press
Improve strength and control with the Barbell Pause Bench Press. This variation builds muscle and power by eliminating momentum, enhancing stability.
- Movement
- Compound
- Force
- Push
- Per set
- 3 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Pause Bench Press
Barbell Pause Decline Bench Press
Chest · Pectoralis Major Sternal Head · Barbell
Barbell Wide Bench Press
Chest · Pectoralis Major Sternal Head · Barbell
Barbell Weighted Bench Press
Chest · Pectoralis Major Clavicular Head · Barbell
Barbell Bench Press
Chest · Pectoralis Major Sternal Head · Barbell
Description
A variation of the bench press where the barbell is lowered to the chest and held for a brief pause before being pushed back up.
Save Barbell Pause Bench Press to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Barbell Pause Bench Press
- 01Setup
Lie on a flat bench with your eyes directly under the barbell, feet flat on the floor, and a slight arch in your lower back.
- 02Setup
Grip the barbell slightly wider than shoulder-width, ensuring your wrists are straight and elbows are slightly tucked. Unrack the bar with straight arms, positioning it over your mid-chest.
- 03
Inhale as you slowly lower the barbell towards your mid-chest, maintaining control, until it lightly touches your sternum.
- 04
Pause for a full 1-2 seconds with the bar completely motionless on your chest, maintaining tension throughout your body.
- 05
Exhale as you explosively press the barbell back up to the starting position, extending your elbows fully but without locking them.
Tips
- Maintain full-body tension by squeezing your glutes and bracing your core throughout the entire lift, from unrack to re-rack.
- Ensure the bar is completely still on your chest during the pause; avoid any bouncing or 'soft' pauses to maximize the strength-building benefit.
- Keep your elbows tucked at approximately a 45-degree angle relative to your torso during the descent and ascent to protect your shoulders.
- Focus on a controlled eccentric (lowering) phase to maximize time under tension and enhance muscle growth and stability.
Common mistakes
- Bouncing the bar off the chest negates the purpose of the pause; ensure the bar is completely motionless for the prescribed duration to build strength from a dead stop.
- Losing tension during the pause compromises stability and power; maintain a tight core and squeezed glutes even when the bar is still on your chest.
- Flaring elbows excessively puts undue stress on the shoulder joints; keep your elbows tucked at approximately a 45-degree angle to your body for safer and more effective pressing.
In the Ellim app, Barbell Pause Bench Press unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train barbell pause bench press?
Get Ellim — FreeQuestions
What muscles does Barbell Pause Bench Press work?
Barbell Pause Bench Press primarily targets Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii.
Is Barbell Pause Bench Press good for beginners?
Barbell Pause Bench Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Pause Bench Press?
You need Barbell to perform Barbell Pause Bench Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Pause Bench Press?
Maintain full-body tension by squeezing your glutes and bracing your core throughout the entire lift, from unrack to re-rack. Ensure the bar is completely still on your chest during the pause; avoid any bouncing or 'soft' pauses to maximize the strength-building benefit. Keep your elbows tucked at approximately a 45-degree angle relative to your torso during the descent and ascent to protect your shoulders. Focus on a controlled eccentric (lowering) phase to maximize time under tension and enhance muscle growth and stability.
What are common mistakes when doing Barbell Pause Bench Press?
Bouncing the bar off the chest negates the purpose of the pause; ensure the bar is completely motionless for the prescribed duration to build strength from a dead stop. Losing tension during the pause compromises stability and power; maintain a tight core and squeezed glutes even when the bar is still on your chest. Flaring elbows excessively puts undue stress on the shoulder joints; keep your elbows tucked at approximately a 45-degree angle to your body for safer and more effective pressing.
Related exercises
Barbell Front Raise and Pullover
Chest · Pectoralis Major Clavicular Head · Barbell
Dumbbell Svend Press
Chest · Pectoralis Major Clavicular Head · Dumbbell
Barbell Chest Press on Stability Ball
Chest · Pectoralis Major Clavicular Head · Barbell
Dumbbell Lying Hammer Press
Chest · Pectoralis Major Clavicular Head · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Track every rep of Barbell Pause Bench Press.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store