Pause Bench Press vs Hand Release Push Up
Maximizing Your Chest Workout Plan
Contents
Planfit users log Pause Bench Press more often — 85 sessions vs 13. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of Pause Bench Press and Hand Release Push Up for Better Comparison.
Planfit Users' Choice about Pause Bench Press vs Hand Release Push Up : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Pause Bench Press more often — 85 sessions compared to 13 for Hand Release Push Up.
Popularity is not the whole answer. Pause Bench Press and Hand Release Push Up differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Pause Bench Press and Hand Release Push Up Differ
| What differs | Pause Bench Press | Hand Release Push Up |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest, triceps, traps, and front delts |
| Equipment | a barbell | bodyweight only |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 85 sessions | 13 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Pause Bench Press, alternative exercises, and its benefits, check it out here. Check out the Pause Bench Press Guide page of our blog!
How to Hand Release Push Up
Hand Release Push Up muscles worked: Chest
Form
- 1. First, lower your body until your chest touches the floor, getting into a fully prone position.
- 2. In that position, briefly lift both hands off the floor and then place them back down.
- 3. Push the floor with your hands, straighten your arms, and lift your body up to complete the push-up.
- 4. Slowly lower your body again until your chest touches the floor, and repeat the motion of lifting your hands.
Coach's Comment
- 1. Engage your core to prevent your back from bending or sagging.
- 2. Move smoothly and steadily to avoid straining your wrists and shoulders.
- 3. In the beginning, focus on practicing correct posture rather than aiming for a high number of repetitions.
If you want to know a detailed guide to Hand Release Push Up, alternative exercises, and its benefits, check it out here. Check out the Hand Release Push Up Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Pause Bench Press or Hand Release Push Up?
Planfit users log Pause Bench Press more often — 85 sessions against 13 for Hand Release Push Up. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Pause Bench Press and Hand Release Push Up work the same muscles?
Not quite. Pause Bench Press loads chest, triceps, and front delts, and Hand Release Push Up loads chest, triceps, traps, and front delts.
What equipment do Pause Bench Press and Hand Release Push Up need?
Pause Bench Press needs a barbell, and Hand Release Push Up needs bodyweight only.
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