How to do pause bench press

Coach's Tips

Different from the typical bench press, this variant involves a one-second pause. It helps in building tension and increasing blood flow in your chest muscles!

Start Position

1. Position yourself on a flat bench, holding a dumbbell in each hand and keeping your feet grounded.

2. Extend your arms above your chest, palms facing each other.

3. Engage your core and retract your shoulder blades.

4. Initiate the movement by slightly bending your elbows.

Proper Form

1. With your upper arms still, gradually lower the dumbbells to the sides of your chest.

2. Pause briefly when you feel a stretch in your chest area.

3. Press the dumbbells back to their initial position.

4. Ensure your elbows remain close to your body during the movement.

5. Repeat the exercise for the intended number of reps.

Breathing Technique

1. Exhale as you bring the dumbbells down and inhale as you push them up.

2. Ensure you exhale with sufficient force to keep your core steady and your back against the bench.

Precautions

1. Maintain a tight core throughout.

2. Prevent your elbows from flaring outward as you lower the dumbbells.

3. Avoid dropping the dumbbells excessively to prevent shoulder strain.

4. Do not fully extend your elbows at the top of the lift.