Reviewed exercise · intermediate

Paused Barbell Bench Press

A primary horizontal push movement for chest.

Equipment

barbell, bench

Typical range

3–10 reps

Also trains

shoulders, triceps

Set up

Prepare the paused barbell bench press station and choose a load that permits full control.

Execute

Pause lightly on the chest while maintaining tension

Complete the final repetition with the same controlled path, then return the load safely.

Coaching cues

• Hold the touch point
• Use a repeatable pain-free range.

Common mistakes

• Sinking or bouncing the bar
• Adding load after position or control is lost.

Modify or stop when relevant discomfort is reported. Educational content does not diagnose injury.