Paused Bench Press

PushBBBench

Bench press with a mandated 1-3 second dead-stop pause on the chest, removing the stretch reflex entirely and directly translating to competition-legal powerlifting strength.

Demo: Strength coaching demo

Sets

4

Reps

2-5

Rest

3 min

Contraindications

None significant beyond standard bench press cautions.

Setup

Standard bench setup and grip.

Execution

  1. 1Lower the bar under control to the chest
  2. 2Hold the bar motionless on the chest for 1-3 seconds
  3. 3Press up from a complete dead stop, no bounce
  4. 4Keep the chest up and tight during the pause

Key cues

  • Stop dead on the chest — no sinking
  • Stay tight through the pause, don't relax
  • Drive with the same bar path every rep
  • Exhale sharply as you initiate the press

Common faults

  • Sinking into the chest during the pause, losing tightness
  • Inconsistent pause duration between reps
  • Rushing off the chest instead of a controlled drive
  • Flaring elbows out during the pause

Tweaks

  • Extend pause duration for added difficulty
  • Combine with close grip for competition specificity
  • Use with a spotter for heavier attempts

Regressions

Spoto PressBoard Press

Progressions

Barbell Bench Press

Muscles

Primary: Pectoralis Major, Triceps Brachii

Secondary: Anterior Deltoid, Core

Sources

Attribution: Powerlifting canon