Barbell Decline Pause Bench Press
Build chest strength with paused reps! The decline adds intensity and targets lower chest.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Secure the barbell with the desired weight on a rack above a decline bench.
2. Lie back on the decline bench, securing your legs at the end.
3. Grasp the barbell with hands slightly wider than shoulder-width apart, wrapping thumbs around the bar for safety.
4. Unrack the barbell with straight arms, moving it directly above your lower chest. This is your starting position.
5. Lower the barbell towards your lower chest in a controlled motion.
6. Once the bar touches your chest, hold it motionless for a 1-2 second pause without allowing it to rest on your chest.
7. Press the barbell back up to the starting position, exhaling as you push.
8. Repeat for the desired number of reps, ensuring you maintain form and the pause at the bottom of each rep.
9. Rack the weight carefully after completing the set or have a spotter help you.
Safety Tips: Always use a spotter when lifting heavy weights, especially during exercises where the weight is above you. Start with a lower weight to get used to the pause and ensure you can press it back up safely. Stop the exercise if you feel any pain or discomfort beyond normal muscle fatigue.
---