Bench Press vs Pause Bench Press
Which one fits your Chest workout plan?
Contents
Planfit users log Bench Press more often — 38,526 sessions vs 85. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Bench Press and Pause Bench Press and pick the one that fits your Chest workout.
Bench Press vs Pause Bench Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Bench Press more often — 38,526 sessions compared to 85 for Pause Bench Press.
What most people do isn't always what fits you. Bench Press and Pause Bench Press differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Bench Press and Pause Bench Press Differ
| What differs | Bench Press | Pause Bench Press |
|---|---|---|
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 38,526 sessions | 85 sessions |
How to Do Bench Press
Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the barbell until it touches below your chest.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. Slowly lift the barbell back to the starting position.
Coach's Tips
- 1. If the barbell does not touch your chest, please lower it as much as possible without overexerting yourself.
- 2. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
- 3. Please be careful not to let your hips come off the bench.
For a full Bench Press guide with alternatives and benefits, see the Bench Press exercise guide.
How to Do Pause Bench Press
Pause Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the barbell until it touches just below your chest.
- 2. Pause for about 1-2 seconds at the lowest point.
- 3. At this time, your forearms should be perpendicular to the floor.
- 4. Slowly lift the barbell back to the starting position.
Coach's Tips
- 1. If the barbell does not touch your chest, please lower it as much as possible without straining.
- 2. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
- 3. Please be careful not to let your hips come off the bench.
For a full Pause Bench Press guide with alternatives and benefits, see the Pause Bench Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Bench Press or Pause Bench Press?
Planfit users log Bench Press more often — 38,526 sessions against 85 for Pause Bench Press. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Bench Press and Pause Bench Press need?
Bench Press needs a barbell, and Pause Bench Press needs a barbell.
Which is easier to start with?
Bench Press is the easier place to start. Move to Pause Bench Press once your form holds up.
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