Paused Bench Press: How To Perform, Benefits & Expert Tips 

If you’re looking to amplify your bench press gains and develop solid upper body strength, it’s time to introduce the paused bench press into your training routine. 

The paused bench press is a powerful variation that involves a deliberate pause at the bottom of the movement. In this article, we’ll delve into the benefits and mechanics of the paused bench press.  

We’ll also explore the 3-second pause bench press and the double pause bench, as well as its effectiveness for hypertrophy.   

The Paused Bench Press: Building Strength and Control  

The paused bench press is an exercise that adds an isometric pause at the bottom portion of the bench press movement.  

Instead of bouncing the bar off your chest or using momentum, the pause forces you to maintain tension and control throughout the lift.  

This variation enhances muscular development, improves technique, and helps address any weaknesses in your bench press form.  

The two most common variations of the paused bench press are the 3-second pause bench press and the double pause bench. 

3-Second Pause Bench Press: As the name suggests, this variation involves a 3-second pause at the bottom position. Lower the barbell under control until it lightly touches your chest, hold the position for a count of three, and then explode back up to the starting position. This extended pause emphasizes stability, tightness, and overall control throughout the movement. 

Double Pause Bench: The double pause bench takes the challenge up a notch. After the initial pause at the bottom, perform a second pause midway between the bottom and the lockout position. This variation further enhances stability, promotes muscle engagement, and develops explosive strength. 

Benefits of Pause Reps for Bench Press  

Pause reps in the bench press offer numerous benefits that can help take your performance and muscle gains to the next level. Let’s explore some of the advantages of incorporating pause reps into your bench press routine: 

Improved Technique: Pausing at the bottom of the bench press forces you to maintain proper form and technique. It helps you stay in control, avoid bouncing the bar off your chest, and focus on using the correct muscles to initiate the press. 

Increased Time Under Tension: Pausing during the bench press increases the time under tension, which is a crucial factor for muscle growth. The longer duration of the pause activates more muscle fibers, promoting hypertrophy and strength gains. 

Enhanced Muscular Development: The paused bench press emphasizes muscular development throughout the entire range of motion. It specifically targets the chest, shoulders, and triceps, leading to balanced upper body strength and improved aesthetics. 

Is Pause Bench Better for Hypertrophy? 

Pause benching can be an excellent tool for hypertrophy, given its ability to increase time under tension and target specific muscle groups.  

The pause accentuates muscle activation, leading to greater recruitment of muscle fibers and subsequent hypertrophy.  

However, it’s important to note that hypertrophy is a result of various factors, including training volume, intensity, and overall program design.  

While pause benching can contribute to hypertrophy, it should be incorporated as part of a well-rounded training plan that includes a mix of rep ranges, progressive overload, and adequate recovery. 

Incline Bench Press, Tempo Bench Press, and Close Grip Spoto Press 

In addition to the paused bench press, several other bench press variations can further enhance your strength and muscle gains. Let’s briefly explore a few of them: 

Incline Bench Press: The incline bench press targets the upper chest and shoulders more intensely compared to the standard flat bench press. By adjusting the bench to a moderate incline (around 30 to 45 degrees), you’ll place greater emphasis on these muscle groups, promoting well-rounded upper body development. 

Tempo Bench Press: The tempo bench press involves controlling the eccentric (lowering) and concentric (lifting) phases of the movement with specific timing. For example, a common tempo is a 3-second eccentric, a 1-second pause at the bottom, and an explosive concentric phase. This variation enhances control, time under tension, and mind-muscle connection. 

Close Grip Spoto Press: The close grip Spoto press combines the benefits of a close grip bench press and a paused bench press. It involves using a narrower grip, typically around shoulder-width or slightly narrower, and pausing at the bottom position for a brief moment. This variation places greater emphasis on the triceps while still targeting the chest and shoulders. 

The paused bench press is a potent tool for building strength, control, and muscle development.  

Whether you choose the 3-second pause bench press, the double pause bench, or incorporate other bench press variations like the incline bench press, tempo bench press, or close grip Spoto press, the key is to focus on proper form, progressive overload, and consistency.  

By embracing the paused bench press and its variations, you’ll be well on your way to elevating your bench press prowess and achieving your strength and muscle-building goals. 

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