Barbell paused bench press

Chest

🔧 Barbell ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Lie back on a bench with your hands slightly wider than shoulder-width, retracting your shoulder blades. With help, unrack the barbell and keep your upper back engaged. Press the weight upwards, extending your arms and driving through your feet, exhaling as you do.

Muscles Worked

Pectoralis major

Secondary: Triceps, Front delt

Tips

Focus on form rather than weight to prevent injuries. Grip the bar low in your palms to keep wrists and elbows aligned. Pause briefly on your chest during each rep, controlling the descent. Keep your glutes stable and feet planted while retracting your shoulder blades. Adjust grip and foot placement to find a stable and engaged position.

Similar exercises

Barbell bench press Chest, Upper arms, Shoulders · 🔧 Barbell 4/10 Barbell decline bench press Chest · 🔧 Barbell 4/10 Dumbbell bench press Chest · 🔧 Dumbbells 3/10 Barbell bench pin press Chest · 🔧 Barbell 4/10 Barbell incline bench press Chest · 🔧 Barbell 4/10 Barbell close grip incline bench press Chest, Shoulders · 🔧 Barbell, Incline Bench, Squat Rack 4/10 Barbell reverse grip bench press Chest · 🔧 Barbell 4/10 Barbell wide grip bench press Chest · 🔧 Barbell 4/10

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