Paused Bench Press

The flat pause barbell bench press is a variation of the traditional bench press exercise that involves a brief pause at the chest during the lowering phase of the movement. This pause helps to improve control, strength, and stability. The exercise can be modified by altering the length of the pause, where in the rep you pause, as well as possibly incorporating a "board" on your chest to focus on the lockout phase of the exercise. Here's how to perform a flat pause barbell bench press:

Equipment Needed:

1. Barbell
2. Weight plates
3. Bench
4. Collars (optional, to secure the weights on the barbell)

Step-by-Step Instructions:

1. Setup:

• Lie down on a flat bench with your upper back, shoulders, and head in contact with the bench.
• Position your feet flat on the floor on either side of the bench for stability.
• Make sure the bench is positioned so that the barbell can be safely unracked and reracked.

1. Grip and Bar Placement:

• Reach up and grasp the barbell with a grip slightly wider than shoulder-width apart. Your palms should be facing away from your body (pronated grip).
• Unrack the barbell from the rack and hold it directly above your chest with your arms fully extended.

1. Starting Position:

• Begin with your arms fully extended and the barbell held directly above your chest.

1. Lower the Bar:

• Inhale as you slowly lower the barbell down to your chest.
• Keep your elbows at about a 45-degree angle to your body.
• Pause for a brief moment when the barbell is about an inch above your chest. This is the "pause" part of the exercise. Use this moment to control the barbell and feel the stretch in your chest.

1. Press the Bar:

• Exhale as you press the barbell back up to the starting position by extending your arms.
• Fully extend your arms without locking out your elbows.

1. Repetitions:

• Perform the desired number of repetitions with proper form, pausing briefly at the bottom of each repetition.

1. Rerack the Bar:

• Once you've completed your set, carefully rerack the barbell on the bench press station.

Tips:

• Choose a weight that allows you to complete your desired number of repetitions with good form, even with the pause.
• Keep the pause controlled and brief, without bouncing the barbell on your chest.
• Maintain a tight, stable core throughout the exercise for better control and to protect your lower back.
• Use a spotter, especially when lifting heavy weights, to assist with unracking and reracking the barbell and ensure safety.

The flat pause barbell bench press is an effective exercise for building strength and control in the chest and triceps. The pause at the chest helps to work on your sticking points and improve your bench press technique.