Paused Bench Press

Instructions

1. 01

   Lie on a flat bench and grip the barbell slightly wider than shoulder-width.

2. 02

   Unrack the bar and lower it to your chest.

3. 03

   Pause on your chest for 1-2 seconds.

4. 04

   Press the bar back up until your arms are fully extended.

5. 05

   Control the descent on every rep.

6. 06

   Repeat for the desired number of reps.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.