Pause bench

Muscle group

Chest

Equipment

Barbell

Primary muscles

Chest

Secondary muscles

Front delts, Triceps

1. Set up on the bench with your feet flat on the floor, grip the bar slightly wider than shoulder-width, and unrack it over your chest with your arms fully extended.
2. Lower the bar under control until it lightly touches your chest, keeping your shoulder blades retracted and your core tight.
3. Pause completely on your chest for 1 to 2 seconds without letting the bar sink into your torso or relaxing your upper back.
4. Drive the bar explosively back up to the starting position while pressing through your feet, locking out at the top.