Library / Chest
Barbell Pause Bench Press
Barbell · Horizontal Push · Compound
Chest Anterior DeltoidTriceps Joint friendly
Default prescription & biomechanics
- Primary muscles
- Chest
- Secondary muscles
- Anterior Deltoid, Triceps
- Equipment
- Barbell
- Movement pattern
- Horizontal Push (Push force)
- Difficulty
- Intermediate
- Working rep range
- 5-8 reps per set
- Between-set interval
- 150 seconds rest
Step-by-step coaching cues
- Lie on the bench with your eyes directly under the bar, pinch your shoulder blades together, and plant your feet flat.
- Unrack the bar and stabilise it directly above your chest with a firm overhand grip.
- Lower the bar under strict 3-second control to your lower sternum, keeping your elbows tucked at approximately 45 degrees.
- Drive your feet into the floor and press the bar explosively back to the starting position.
Joint & safety considerations
No specific joint contraindications are flagged for Barbell Pause Bench Press. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Anchored Resistance Band Chest Press | Bands swap | Bands |
| Assisted Chest Dip Kneeling | Machine swap | Machine |
| Cable Bench Press | Cable swap | Cable |
| Cable Standing Chest Press | Cable swap | Cable |
| Clap Push Up Plyometrics | Bodyweight swap | Bodyweight |
| Converging Machine Chest Press | Machine swap | Machine |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.