This exercise involves performing a bench press with a pause at the bottom of the movement, using a barbell as the weight. The pause helps to increase time under tension and improve strength and control in the chest and triceps muscles.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Increases upper body strength and muscle mass
- Improves stability and control during the bench press
- Helps to break through plateaus in bench press strength
- Develops explosive power and speed in the chest and triceps
- Improves shoulder stability and reduces risk of injury
- Increases time under tension, leading to greater muscle growth
- Improves mind-muscle connection and overall technique in the bench press
How to perform
- Set up a barbell on a bench press station, with the appropriate weight for your fitness level.
- Lie down on the bench with your feet flat on the ground and your back pressed firmly against the bench.
- Grasp the barbell with both hands, with your hands slightly wider than shoulder-width apart.
- Lower the barbell slowly towards your chest, pausing for a few seconds when the barbell is about an inch above your chest.
- Push the barbell back up to the starting position, exhaling as you lift the weight.
- Repeat the exercise for the desired number of repetitions.
- When finished, carefully rack the barbell and sit up slowly.
FRONT VIEW
BACK VIEW
Chest
Primary
Triceps
Primary
Anterior Deltoid
Primary
Biceps
Primary