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Online Exercise System

Exercise: Bench Press with Pause

person doing Bench Press with Pause
person doing Bench Press with Pause
person doing Bench Press with Pause

Primary Muscles:

Secondary Muscles:

  • Abdominals
  • Gluteals

Body Area:

  • Arms
  • Chest
  • Shoulders

Movement Type:

  • Horizontal Press

Equipment:

Training Category:

  • Resistance

Proper Steps: 

Lie on the bench with 3 points of contact: Glutes, ‘Packed’ Shoulder blades, and head 
Grip the bar slightly outside shoulder-width 
With a natural arch in your low back, brace your core by pressing your belly button to your spine 
Lower the bar to your chest with control, keeping the elbows BELOW shoulder height, pause at bottom for 3-5 sec
With both feet flat on the floor, drive them into the ground as if to slide up the bench 
Press the weight forward, lock out with bar above chin line