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Pause Bench Press Guide & Progress Tracker

Lower the bar to your chest, hold it still for a moment while staying tight, then press it back up.

Log Pause Bench Press
Pause Bench Press Diagram

Pause Bench Press technique

Lower the bar to your chest, hold it still for a moment while staying tight, then press it back up.
  1. 1Lower under control to the same touch point as your regular bench.
  2. 2Let the bar settle motionless on the chest without sinking or bouncing.
  3. 3Keep the shoulder blades pinned through the pause, then press hard.

Pause Bench Press Video Guide

Paused Bench Press: Gym Shorts (How To) · Barbell Logic