Pause bench pressing is an alternative bench pressing technique that can potentially reduce the risk of repetitive motion injury to the elbow flexors. According to the Mayo Clinic website, weight training methods such as bench pressing can offer a variety of health benefits, from reduced body weight to improved muscle strength and tone. While no single exercise can offer a comprehensive full-body workout, pause bench presses can provide a significant workout to the chest, arms and shoulder muscles.
Pause Bench Press Basics
According to Bodybuilding Magazine, the pause bench press method is a variation on the traditional bench press that involves pausing the bar once you have lowered it to your chest from the weight rack. The barbell should be held stationary at the chest just long enough for the bar to come to a motionless stop, roughly 1 to 4 seconds. This allows for the elbow flexors to recover from the motion of lowering the bar -- generally referred to as the "negative" portion of the repetition -- in order to have full strength during the lifting or "positive" part of the exercise.
Muscles Worked
The bench press is a popular exercise among weight trainers due to its effectiveness at building the strength and size of your arm, chest and shoulder muscles. According to the American Council on Exercise, the bench press utilizes the anterior and medial deltoids, triceps and pectoral muscles as the primary muscles in addition to "synergist" or secondary muscle groups such as the rhomboids, rotator cuff, posterior deltoids and serratus anterior.
Proper Form
To attempt a pause bench press, you must have a weighted barbell and an exercise bench. Lay on the bench so that your feet touch the floor and reach up to the barbell as it rests on the rack. Assume a standard grip so that your hands are shoulder-width apart on the bar and slowly ease the bar from the rack, lowering it so that it rests directly upon your chest. Pause so that the bar becomes completely immobile, then continue your bench press regimen, doing 1 to 3 repetitions for heavy weights and 10 to 12 repetitions of lighter weights as desired.
Safety and Supervision
Whether you are a weight training veteran or a newcomer to the gym, you should always have a spotter with you as you exercise. For best results, enlist a personal trainer, exercise peer or gym employee to watch over you as you lift and help raise the bar in the event that it may become too heavy at the end of your set. Inform your spotter exactly how many repetitions you plan to do and if where you anticipate needing an extra set of hands. Always consult your doctor before weight training to make sure you are fit enough to meet the rigors of your bench press goals.
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