How to do a barbell paused bench press

Setup:

1. Bench and Barbell: Lie flat on a bench with your eyes under the barbell.
2. Grip: Grasp the bar with a full overhand grip, slightly wider than shoulder-width apart.
3. Foot Placement: Plant your feet firmly on the floor, shoulder-width apart or slightly wider.
4. Unrack the Barbell: Lift the bar off the rack and hold it over your chest, arms extended.

The Lift:

1. Lower the Barbell: Inhale and slowly lower the barbell towards your chest until it touches your sternum (breastbone).
2. Pause: Hold the barbell on your chest for a full 1-3 seconds. Keep your muscles tight and maintain control of the weight.
3. Press Upward: Exhale and explosively drive the barbell back up to the starting position, extending your arms. Avoid locking out your elbows at the top.
4. Repeat: Hold the barbell briefly at the top, reset your position, and repeat for the desired number of repetitions.

Tips:

• Tighten Your Body: Engage your core, glutes, and legs to create a stable base for the lift.
• Touch and Go: The barbell should touch your chest but not rest or bounce.
• Pause Duration: Adjust the pause duration based on your training goals. Shorter pauses focus on power, while longer pauses emphasize strength and control.
• Proper Form: Maintain a flat back on the bench, keep your wrists straight, and avoid flaring your elbows too wide.