Pause Bench Press

Overall chest
Pause Bench Press gif

Coach's Tips

Unlike a normal bench press, it stops for 1 second. It plays a role in gathering tension and blood flow in your chest muscles!

How to Pause Bench Press

Starting Position

1. Lie back on a flat bench with a dumbbell in each hand and your feet flat on the floor.

2. Hold the dumbbells above your chest with your arms straight and your palms facing each other.

3. Keep your core tight and your shoulder blades squeezed together.

4. Begin the exercise with a slight bend in your elbows.

Proper Form

1. Without moving your upper arms, slowly lower the dumbbells to the sides of your chest.

2. When you feel a stretch in your chest, pause for a moment.

3. Push the dumbbells back up to the starting position.

4. Keep your elbows close to your body throughout the entire movement.

5. Repeat the movement for the desired number of repetitions.

Breathing Technique

1. Breathe out as you lower the dumbbells and breathe in as you raise them.

2. Make sure you exhale with enough force to keep your core stable and your back flat against the bench.


1. Make sure you keep your core tight throughout the entire exercise.

2. Do not let your elbows flare out as you lower the dumbbells.

3. Do not lower the dumbbells too far, as this can cause shoulder impingement.

4. Do not lock your elbows at the top of the movement.

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