PAUSED BARBELL BENCH PRESS

Custom Training: Paused Barbell Bench Press. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

HOW TO PERFORM

1. 1

   Use a flat bench and pause the bar motionless under control near the chest before pressing each repetition.

2. 2

   Press the handles or weights forward above the chest without lifting the shoulders.

3. 3

   Return slowly until the upper arms reach a comfortable depth.

THE STANDARD

COACHING CUES

COMMON MISTAKES

• Bouncing at the bottom or lifting the shoulders away from the support.