Pause Bench Guide
- Exercise Type: Compound - engages and works multiple muscle groups at the same time.
- Targeted Muscle Groups:
How to perform?
The pause bench is a variation of the standard bench press that involves pausing the barbell on the chest for a set amount of time before pressing it back up. This exercise helps to build explosive power in the chest and triceps, as well as improve control and stability during the lift. It also places additional emphasis on the lower portion of the range of motion, which can help to strengthen the chest muscles in this area.
Variations
Barbell Bench Press
compoundFlat Dumbbell Press
compoundSmith Machine Bench Press
compoundFat Grip Close-Grip Bench Press
compoundClose Grip Bench Press
compoundDecline Chest Press Machine
compound
Similar Exercises
30-degree Incline Dumbbell Press
compound60-degree Incline Dumbbell Press
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compoundClose Stance Push-Ups
compoundDecline Bench Press
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compoundDecline Machine Chest Press
compoundDumbbell Floor Press
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compoundHammer Strength Decline Press
compoundHex Press / Squeeze Press
compoundIncline Barbell Bench Press
compoundIncline Dumbbell Press
compoundIncline hammer press
compoundIncline Machine Chest Press
compoundIncline One-Arm Machine Chest Press
compoundIncline Smith Machine Press
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compoundPlate Press
compoundPush-ups
compoundPush-Ups (Chest-Focused)
compoundSpoto Press
compoundWeighted Dips (Quarter Rep Emphasis)
compoundWide Stance Push-Ups
compoundBench Cable Crossover
isolationCable Chest Fly
isolationCable Fly Drop Set (Finisher)
isolationDumbell Flyes (Chest Fly, Pectoral Fly)
isolationIncline Cable Chest Flye/Fly’s
isolationIncline Cable Press
isolationIncline Dumbbell Fly
isolationPec Deck
isolation