Paused Barbell Bench Press.

Make every rep count.

1. 01

   Lie flat with your eyes under the bar. Grip it just outside shoulder-width and wrap your thumbs.

2. 02

   Create a strong base: pinch your shoulder blades together and drive them down into the bench. Keep your chest up and upper back tight.

3. 03

   Take a big breath and brace. If you have a spotter, use a controlled liftoff so you don’t lose tightness.

4. 04

   Let the bar settle over your shoulders—stay locked in through your upper back.

5. 05

   Inhale and lower the bar under control by bending the elbows. Keep your forearms vertical as the bar travels straight down to the base of your sternum.

6. 06

   Pause for a clear 1-count on the chest (stay tight—don’t relax or bounce).

7. 07

   Press the bar straight back up by pushing yourself into the bench, driving your feet into the floor for leg drive, and fully extending the elbows.

8. 08

   Repeat for your target reps, keeping the same setup and pause each time.