You’ll often hear personal trainers refer to squats as the king of exercises, and with good reason. Squats are excellent for building muscle, enhancing function, and boosting strength. Similarly, incorporating the paused bench press into your routine can significantly enhance your upper body strength and muscle development. This variation, where you hold the bar on your chest for a few seconds during each rep, increases time under tension and maximizes muscle engagement.

However, if you ask the average gym-goer about the best exercise, they probably won’t mention squats. Instead, they’ll likely say that bench presses are at the top of their list.

The bench press is arguably the most popular weight-training exercise worldwide.

When two lifters meet, one will inevitably ask the other, “Hey, how much do you bench?” This question arises because the bench press is not only effective for building a bigger, more muscular chest but also a respected measure of upper body strength. Lifters want to know how much they can bench press and how their performance stacks up against others of the same gender, age, weight, and experience.

As a 15-year veteran of the fitness industry and a former powerlifter, I’ve dedicated a lot of time to learning how to maximize bench press performance. Through my experience, I’ve come to understand that the bench press is a double-edged sword.

On one hand, it’s a great exercise for building strength and mass. On the other hand, it can be tough on the shoulders.

The good news is that there’s a simple trick to making bench presses both more effective and safer. By incorporating this powerlifting secret into your workouts, you can add significant muscle to your chest and improve your bench press maximum.

In this article, I’ll reveal the essential accessory exercise for a bigger, stronger, and more shoulder-friendly bench press.

Table of Contents:

• Introducing Paused Bench Presses
• How to Do Paused Bench Presses
• Paused Bench Press – Muscles Worked
• Pro-Tips for Better Paused Bench Presses
• Paused Bench Press Benefits
• Programming Paused Bench Presses  

1. As Your Main Chest Exercise
2. Alternate with Conventional Bench Presses
3. Paused Bench Press Ladder

• Paused Bench Press Variations

1. Spoto Press
2. Paused Dumbbell Bench Press
3. Paused Push-Ups

• FAQs
• Overview
• References

Introducing Paused Bench Presses

Paused bench presses are a traditional powerlifting assistance exercise, yet many general lifters and bodybuilders aren’t familiar with them. That’s unfortunate because the many benefits of paused bench presses make them a valuable addition to most upper-body workouts.

I’ll soon reveal the advantages of this excellent exercise, but first, let’s learn how to do it. The good news is that if you can bench press, you can do paused bench presses, as they are technically very similar.

How to Do Paused Bench Presses

Follow these steps to ensure each rep of paused bench presses delivers the results you want with minimal risk.

The Set-Up

1. Position Yourself: Lie on the bench with your eyes beneath the bar.
2. Grip the Bar: Grab the bar with a slightly wider than shoulder-width overhand grip.
3. Set Your Shoulders: Squeeze your shoulders down and back, pressing your upper back and head into the bench. Brace your core.
4. Foot Placement: Drive your feet into the floor so your shins are roughly vertical, and your lower back is slightly arched.
5. Lift Off: With help from a spotter, lift the weight off the J-hooks and hold it over your chest.

The Descent

1. Lower the Bar: Bend your arms and lower the bar smoothly and under control to the high point of your chest, imagining you are lifting your chest toward the bar to meet it.
2. Elbow Position: As you descend, bring your elbows down and in toward your sides.
3. Light Touch: Lightly touch the bar to your chest.

And Pause!

1. Hold: Pause with the bar on your chest for a predetermined time, such as two seconds.
2. Stay Tight: Do not relax; keep every muscle in your body tight, from your legs to your lats to your grip.

The Ascent

1. Drive Up: Drive the bar back up as powerfully as you can. While the weight won’t move quickly, your intention should be to lift it as fast as possible.
2. Finish the Rep: Push the bar up until your elbows are straight but not locked.
3. Reset: Reset your core and breath, then do your next rep.
4. Repeat: Continue for the desired number of reps.

Rerack the Bar

1. Final Rep: Complete your final rep and then push the bar backward and rerack it.
2. Safety: Use a spotter for safety. Avoid trying to push the bar up and back in one motion, which can lead to shoulder problems and missing the J-hooks. Instead, rerack it with straight arms.

Paused Bench Press – Muscles Worked

Paused bench presses are a compound exercise involving multiple muscles and joints. While a good bench press engages virtually your entire body, the muscles doing the bulk of the work are:

Pectoralis Major

The pectoralis major, commonly known as the chest muscle, is the primary muscle worked during the bench press. This large, fan-shaped muscle covers much of the upper chest and is responsible for movements like pushing and lifting. When performing a paused bench press, the pectoralis major is heavily engaged, helping to lift the bar from your chest to the extended position.

Deltoids (Especially the Anterior Head)

The deltoid muscles, particularly the anterior (front) head, play a significant role in the bench press. These shoulder muscles help to stabilize the weight and assist in lifting the bar from the chest. The anterior deltoid works in conjunction with the pectoralis major to push the weight upward, contributing to the overall pressing movement and shoulder stability.

Triceps Brachii

The triceps brachii, often referred to simply as the triceps, are crucial during the bench press exercise. These muscles are located on the back of the upper arm and are responsible for extending the elbow joint. In a paused bench press, the triceps contract forcefully to help push the barbell from the chest to full extension. They play a vital role in completing the pressing movement and stabilizing the arms during the exercise.

Latissimus Dorsi

The latissimus dorsi, commonly known as the lats, are large muscles located on the sides of the back. While not the primary movers in the bench press, the lats play a supportive role by stabilizing the upper body and assisting in shoulder extension. They help maintain proper posture and alignment during the movement, contributing to overall stability and strength.

Rotator Cuff

The rotator cuff is a group of muscles and tendons that surround the shoulder joint, providing stability and enabling a wide range of motion. During a bench press, especially a paused bench press, the rotator cuff muscles work to stabilize the shoulder joint and prevent excessive movement or injury. They play a crucial role in maintaining proper shoulder alignment and supporting the pressing movement, contributing to overall shoulder health and stability during the exercise.

Core

The core muscles are essential during the bench press, including paused bench presses. While they are not directly involved in moving the weight, a strong core provides stability and support throughout the entire exercise. The core muscles, including the rectus abdominis, obliques, and transverse abdominis, help maintain proper posture and alignment of the spine. This stability is crucial for transferring force effectively from the lower body through to the upper body, ensuring efficient and safe execution of the bench press movement. Strengthening the core can also help prevent injuries and improve overall lifting performance.

Pro-Tips for Better Paused Bench Presses

Here are some Coach Dale-approved tips to maximize your paused bench press:

1. Stay Tight: Avoid relaxing when the bar touches your chest. Instead, contract and squeeze every muscle, including your legs, upper back, and forearms. Imagine your body as a compressed spring ready to powerfully drive the weight up.

2. Adjust Grip Width: Narrow grips emphasize the triceps, while wider grips target the pecs. Choose your grip width based on your muscle focus and strength goals. Wider grips generally allow for heavier weights.

3. Try a False Grip: A false grip allows for more outward rotation of your arms, reducing joint stress and improving leverage. Use this grip cautiously, preferably in a power rack or with a spotter due to the risk of dropping the bar.

4. Lengthen Pauses: Adjust your pause duration from one to five seconds. Longer pauses increase exercise difficulty but may require lighter weights and fewer repetitions.

5. Use Wrist Wraps: Keep your wrists straight with wrist wraps to support your joints and enhance stability. This can improve performance and provide psychological confidence during lifts.

6. Keep Reps Low: Aim for 4 to 6 reps per set to maintain optimal force production and form. Higher reps can compromise technique and diminish effectiveness, so prioritize quality over quantity for best results.

Paused Bench Press Benefits

Paused bench presses offer a range of benefits that make them a valuable addition to your workout routine:

1. Eliminates Cheat Reps:

Pausing effectively eliminates the use of momentum or bouncing to lift the bar; consequently, each rep is honest and quantifiable. This deliberate approach shifts the focus from simply lifting maximum weight to emphasizing controlled strength, thereby enhancing muscle engagement and development.

2. Shoulder-Friendly:

Unlike standard bench presses that can contribute to shoulder pain, paused bench presses reduce joint stress. The pause allows for better shoulder positioning and stability, making it a safer option for those prone to shoulder issues.

3. Increased Challenge:

Pausing mid-rep increases time under tension, thereby intensifying the workout. Consequently, this approach allows individuals to achieve a more challenging session without the need for heavier weights, making it ideal for those with limited equipment or preferring lower-intensity training.

4. Overcome Sticking Points:

Paused bench presses train explosive strength, helping lifters push through common sticking points, especially halfway up the lift. This improves overall strength and consistency in bench press performance.

5. Competition Preparation:

In powerlifting competitions, bench presses necessitate a pause at the chest. By incorporating paused bench presses into training, lifters prepare themselves for competition standards. This practice ensures they are ready and confident when they step onto the platform.

6. Muscle Growth:

Paused bench presses keep the chest muscles under tension longer, thereby promoting muscle growth. By combining a controlled lowering (eccentric phase) with an explosive lifting (concentric phase), these presses effectively maximize the muscle-building stimulus with each repetition.

Programming Paused Bench Presses 

Here are several effective strategies for incorporating paused bench presses into your workout routine:

As Your Main Chest Exercise

Paused bench presses offer significant advantages over conventional bench presses, making them a compelling choice as your primary chest exercise. Moreover, with fewer risks and enhanced benefits, here’s why you might consider making paused bench presses your mainstay:

1. Enhanced Effectiveness: Paused bench presses eliminate momentum and ensure each rep starts from a dead stop, increasing muscle engagement and promoting better form compared to conventional bench presses.

2. Reduced Risk of Injury: By requiring controlled movement and a brief pause at the chest, paused bench presses are gentler on the shoulders and joints, minimizing the risk of overuse injuries common with standard bench presses.

3. Strength and Size Gains: Incorporating paused bench presses consistently can lead to noticeable improvements in upper body strength and muscle size. The extended time under tension during the pause phase stimulates muscle growth effectively.

4. Improved Bench Press Performance: Practicing paused bench presses translates directly to improved performance in regular bench presses. The strength developed through paused reps helps overcome sticking points and enhances overall lifting ability.

By prioritizing paused bench presses in your chest workouts, you can experience significant gains in muscle development and strength while reducing the likelihood of shoulder and joint discomfort associated with traditional bench presses.

Alternate with Conventional Bench Presses

Alternating between regular and paused bench presses in your workout routine can optimize your progress and minimize the risk of injury and overtraining. Here’s how you can structure your workouts to incorporate both variations effectively:

Workout One:

1. Conventional Bench Press
– Sets/Reps: 4 x 4-6

2. Chest-Supported Row
– Sets/Reps: 3 x 10-12

3. Incline Dumbbell Bench Press
– Sets/Reps: 3 x 8-10

4. Pull-Ups
– Sets/Reps: 3 x 12-15

5. Pec Deck
– Sets/Reps: 3 x 12-15

6. Triceps Push-Down
– Sets/Reps: 3 x 15-20

Workout Two:

1. Paused Bench Press
– Sets/Reps: 4 x 4-6

2. Seated Cable Row
– Sets/Reps: 3 x 10-12

3. Dips
– Sets/Reps: 3 x 8-10

4. Pulldown
– Sets/Reps: 3 x 12-15

5. Dumbbell Flyes
– Sets/Reps: 3 x 12-15

6. Skull Crusher
– Sets/Reps: 3 x 15-20

By alternating between conventional and paused bench presses, you can effectively develop strength and muscle size while varying your training stimulus. This approach helps you improve your bench press performance and overall upper body strength without overloading your joints or muscles with repetitive stress.

Paused Bench Press Ladder

The Paused Bench Press Ladder is a technique I highly recommend for its effectiveness in building strength and endurance. Here’s how you can incorporate it into your workout routine:

• 1st rep – Pause for 5 seconds
• 2nd rep – Pause for 4 seconds
• 3rd rep – Pause for 3 seconds
• 4th rep – Pause for 2 seconds
• 5th rep – Pause for 1 second

Take a couple of minutes of rest between sets and aim to repeat for 2-3 more sets. This method progressively challenges your muscles while improving your ability to handle different levels of pause times, ultimately enhancing your bench press performance.

Paused Bench Press Variations

Paused bench presses are indeed effective, but varying your upper body workouts can enhance results and prevent stagnation. Here are three alternatives to keep your routine dynamic and productive:

1. Spoto Press:

The Spoto Press, named after powerlifting legend Eric Spoto, involves a unique technique where you pause the barbell a few inches above your chest during the bench press. Unlike the traditional bench press where the bar touches the chest, the Spoto Press emphasizes strength and control at the most challenging point of the lift. This variation helps strengthen the muscles responsible for pushing through sticking points, making it a valuable exercise for building bench press strength and improving overall upper body power.

2. Paused Dumbbell Bench Press:

The Paused Dumbbell Bench Press is a variation of the bench press exercise that offers unique benefits for strength and muscle development. Instead of a continuous motion, you pause briefly at the bottom of each repetition with the dumbbells just above your chest. This pause increases time under tension, enhancing muscle engagement and promoting better control throughout the movement. Compared to the barbell bench press, using dumbbells allows for a greater range of motion, which can be gentler on the shoulders while still effectively targeting the chest, shoulders, and triceps.

3. Paused Push-Ups:

Paused push-ups are a challenging variation of the traditional push-up exercise that focuses on enhancing muscle strength and endurance. Here’s how to perform paused push-ups effectively:

• Starting Position: Begin in a high plank position with your hands slightly wider than shoulder-width apart, and your body forming a straight line from head to heels.
• Lowering Phase: Slowly lower your body towards the floor by bending your elbows. Keep your core engaged and avoid letting your lower back sag.
• Pause: Once your chest is just above the floor, pause and hold this position for a few seconds. Maintain tension in your muscles throughout the pause without relaxing.
• Pushing Phase: Press through your palms to push yourself back up to the starting position. Keep your core tight and maintain a straight body line throughout the movement.
• Repetition: Repeat the movement for the desired number of repetitions, focusing on control and maintaining proper form.

Paused push-ups are effective for increasing upper body strength, particularly targeting the chest, shoulders, and triceps. The pause at the bottom of the movement increases time under tension, which can lead to greater muscle activation and growth over time. Adjust the difficulty by varying the length of the pause or performing them on an incline or decline surface as needed.

Read more Bench Press articles:

• The Five Must-Do Exercises for A Bigger Bench Press
• The Incline Bench Press Workouts for Upper-Body Size and Strength
• Close-Grip Bench Press for Supercharged Triceps and Upper Body Strength
• Dumbbell Bench Press Exercises for a Powerful and Well-Developed Chest

FAQs

What is a paused bench press?

A paused bench press involves lowering the barbell to your chest and holding it still for a brief pause before pressing it back up. This pause eliminates any momentum and emphasizes muscle control and strength.

Why should I do paused bench presses instead of regular bench presses?

Paused bench presses help develop strength at sticking points, improve muscle control, and reduce the risk of cheating with momentum. They can also be gentler on the shoulders compared to conventional bench presses.

How long should I pause during a paused bench press?

Typically, the pause lasts 1-5 seconds, varying based on your training goals and fitness level. Longer pauses increase the challenge and time under tension, which can enhance muscle development significantly.

Are paused bench presses suitable for beginners?

Certainly! Beginners can gain from paused bench presses as they promote learning proper technique and increase muscle engagement. Begin with lighter weights, gradually increasing as you gain confidence and strength over time.

Can paused bench presses help improve my regular bench press performance?

Yes, incorporating paused bench presses into your training routine can improve your regular bench press strength by improving muscle recruitment and control during the lift.

How often should I do paused bench presses?

You can integrate paused bench presses into your workout routine 1-2 times per week. Alternating them with other chest exercises helps prevent overtraining and maximizes gains.

What are some variations of paused bench presses?

Variations include Spoto press (pausing just above the chest), paused dumbbell bench press, and paused push-ups. These variations offer similar benefits while adding variety to your workouts.

Should I use wrist wraps during paused bench presses?

Wrist wraps can provide support and stability to your wrists, especially when lifting heavier weights during paused bench presses. They can help maintain proper wrist alignment and reduce the risk of injury.

Can paused bench presses help prevent shoulder pain?

Paused bench presses are generally considered safer for the shoulders compared to regular bench presses because they encourage proper form and muscle activation, potentially reducing shoulder strain.

Is it normal to lift less weight during paused bench presses?

Yes, it’s common to lift less weight during paused bench presses compared to regular bench presses due to the absence of momentum. Focus on quality reps and muscle engagement rather than the amount of weight lifted.

Overview

Outside of powerlifting circles, paused bench presses are not commonly seen, likely because the pause reduces the amount of weight you can lift, which can be discouraging.

However, embracing paused bench presses is a smart move for long-term progress. They stand out as among the most effective methods to enhance your regular bench press results.

So, set aside your pride and embrace the pause – it’s the true secret to achieving a stronger and more effective bench press.

References;

• Schick EE, Coburn JW, Brown LE, Judelson DA, Khamoui AV, Tran TT, Uribe BP. A comparison of muscle activation between a Smith machine and free weight bench press. J Strength Cond Res. 2010 Mar;24(3):779-84. doi: 10.1519/JSC.0b013e3181cc2237. Erratum in: J Strength Cond Res. 2011 Jan;25(1):286. PMID: 20093960.
• Kikuchi N, Nakazato K. Low-load bench presses and push-ups induce similar muscle hypertrophy and strength gain. J Exerc Sci Fit. 2017 Jun;15(1):37-42. doi: 10.1016/j.jesf.2017.06.003. Epub 2017 Jun 29. PMID: 29541130; PMCID: PMC5812864.
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