Pause Bench Press
Overall chestAbout
Unlike a normal bench press, it stops for 1 second. It plays a role in gathering tension and blood flow in your chest muscles!
How to Pause Bench Press
Starting Position
1. Lie on the bench and fix your feet to the floor.
2. Pull your shoulders back and fix them so that your shoulders are positioned behind your chest.
3. Make sure your lower back has a natural arch.
4. Grip the barbell with both hands slightly wider than shoulder-width.
5. While keeping your lower back and shoulders fixed, lift the barbell to position it above your chest.
Proper Form
1. Slowly lower the barbell until it touches just below your chest.
2. Pause for about 1-2 seconds at the lowest point.
3. At this time, your forearms should be perpendicular to the floor.
4. Slowly lift the barbell back to the starting position.
Breathing Technique
Inhale when you bend your arms, and exhale when you push your arms.
Precautions
1. If the barbell does not touch your chest, please lower it as much as possible without straining.
2. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
3. Please be careful not to let your hips come off the bench.
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