Paused Bench Press: muscles worked and form

Log it in Platesmith. The app shows last time's numbers on every set of Paused Bench Press, times your rest and tells you when to add weight. Free, with no ads.

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Muscles worked

Main	Pectoralis major
Also	Triceps brachii, Anterior deltoid

Setup

Normal bench setup; competition rules use a pause on the chest.

How to do it well

Lower to the chest and stop still for a full count
Stay tight: no sinking into the chest
Press back up in one piece

Common mistakes

Relaxing the chest during the pause
Bouncing after a short pause

Free programs with Paused Bench Press

Strength Peak (4 day, 4 weeks)
High-Frequency Bench and Squat (4 day)
Bench Builder (4 day)

Similar exercises

Barbell Bench Press
Floor Press
Larsen Press
Pin Press
Spoto Press
Cable Fly

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.