Exercise guide · intermediate
Paused Barbell Bench Press
Paused Barbell Bench Press uses barbell, bench in a horizontal push movement that primarily trains chest. Use it to build pressing strength across the chest and arms.
- Equipment
- barbell, bench
- Typical range
- 3–10 reps
- Also works
- shoulders, triceps
01 · Set up
Set the bench and rack so you can unrack the bar with straight arms and the bar above your upper chest.
Plant your feet, draw your shoulder blades into the bench, and wrap your thumbs around the bar.
02 · Perform
Lower the resistance toward the chest with the forearms close to vertical.
Stop before the shoulders roll forward or the upper arms move beyond a controllable range.
Press the resistance away along the same path and stabilize before repeating.
Coaching tips
- Stack wrists over forearms.
- Lower toward the chest.
- Keep the shoulders controlled.
Common mistakes
- Flaring the elbows directly sideways.
- Dropping through the bottom position.
- Letting the shoulders roll forward.
What it should feel like
Expect controlled effort through the chest, not sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain; choose a reviewed alternative when needed.
Reviewed alternatives