The bench press is a widely recognized measure of upper body strength. The standard “touch-and-go” method is common, but a variation known as the pause rep involves momentarily stopping the barbell on the chest before pressing it upward. This intentional interruption introduces a unique challenge that alters the training stimulus. Understanding the mechanics of the pause rep is important for improving bench press performance, building specific strength, and refining lifting form.
Proper Technique for Pause Reps
Executing a pause rep requires precise control and full-body tension, making it more demanding than the standard bench press. Before lowering the bar, secure your body by bracing your core, driving your feet into the floor, and pulling your shoulder blades back to create a stable base. This tightness must be maintained throughout the entire repetition.
The bar should be lowered slowly and with control, making contact with the chest, typically around the mid-sternum. The true pause requires bringing the barbell to a complete, dead stop on the chest with no movement. The pause should last for at least one to two full seconds to eliminate momentum.
The goal is to hold the weight motionless while maintaining full muscular tension, not to lightly tap the chest and immediately reverse direction. Relaxing the muscles on the chest defeats the purpose of the exercise. The upward press must be initiated immediately from this dead stop position, driving the bar back to the starting position.
Unique Strength Advantages
The primary advantage of the pause rep is its ability to eliminate the stretch reflex, a natural mechanism that assists in lifting. The stretch reflex is an automatic response where a rapidly stretched muscle causes a reflex contraction. This stored elastic energy acts like a spring, providing an extra burst of force to initiate the upward movement.
Pausing for a full second or more dissipates this elastic energy, forcing the muscles—the pectorals, deltoids, and triceps—to generate maximal concentric force from a dead stop. This trains the muscle to overcome the weight without relying on momentum, directly improving strength in the weakest part of the lift, often called the “sticking point.”
The need to maintain tension during the pause significantly enhances stability and technical proficiency. Holding the bar motionless requires exceptional control from the core and upper back muscles. This control translates to a more consistent bar path and better overall form, which is necessary for lifting heavier weights safely.
Integrating Pause Reps into Training
Pause reps should not completely replace regular bench pressing, but serve as a highly effective accessory or supplemental lift. Because this variation is significantly more difficult, you will typically lift 10–15% less weight than you would with a standard bench press. This reduction in load is normal, as the goal is to increase difficulty without necessarily increasing the absolute weight on the bar.
A common approach is to incorporate pause reps as the main lift during specific training phases, such as a strength block or technical refinement phase. They can be programmed with a lower rep range, such as 3 to 6 repetitions per set, using 80–90% of your paused one-rep maximum. Alternatively, during a hypertrophy phase, lifters might perform 8 to 10 reps at a slightly lower intensity, maintaining a two-second pause.
It is most beneficial to place the pause bench press early in the workout when you are fresh and can focus completely on the demanding technique and tension required. Rotating them with standard benching every four to six weeks allows you to reap the benefits of dead-stop strength while still practicing the speed and technique of the regular lift.