The Top Reason You Need to Incorporate Paused Reps in Bench Press

If you’ve been chasing bigger numbers on the bench or trying to break through a strength plateau, there’s a high chance you’ve already heard of paused bench press. But what exactly does it do—and is it really better than the classic touch-and-go?

Here’s everything you need to know about pause reps, how to apply them for both hypertrophy and strength, and why they might be the secret sauce your bench routine is missing.

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What Is a Paused Bench Press?

A paused bench press is exactly what it sounds like—you pause at the bottom of the rep, just above your chest, for one to three seconds before pressing the weight back up. Unlike touch-and-go reps, where the bar bounces or immediately rebounds, pause reps demand control, tension, and patience.

You can perform pause reps with a barbell or dumbbells, on a flat, incline, or even decline bench. You can also use them during other pressing variations, like the paused flat dumbbell press or the pause dumbbell press.

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Benefits of the Pause Bench Press

1. Builds Pure Pressing Strength
One of the biggest advantages of paused reps is the elimination of momentum. By pausing at the bottom, you’re forcing your muscles—especially the pecs, front delts, and triceps—to initiate the lift without help from stored elastic energy. This is critical for raw strength development, especially in powerlifting where paused bench is the standard.

2. Enhances Control and Technique
Pause benching improves bar path awareness and teaches you to stay tight through the entire lift. No bouncing, no sloppy reps. Just clean, controlled pressing. This leads to better form under heavy loads and reduces injury risk.

3. Increases Time Under Tension (TUT)
When it comes to muscle growth (hypertrophy), time under tension is key. Pause reps increase TUT at the hardest part of the lift—where muscle fibers are fully stretched and most engaged. This makes pause reps incredibly effective for hypertrophy, especially when combined with moderate volume.

4. Breaks Sticking Points
Many lifters struggle at the bottom of the bench press. Pause reps train your ability to push through that exact point, building strength right where it matters.

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Are Pause Reps Good for Hypertrophy?

Absolutely. While pause reps are often linked with strength gains, they’re also incredibly effective for muscle building. The increased time under tension forces more muscular control, particularly in the eccentric (lowering) and isometric (pause) phases.

Personally, during a hypertrophy block, I started incorporating paused reps in my dumbbell bench sessions—3-second pauses with moderate weight. The pump was unreal. Not only did I feel more connected to each rep, but I also noticed better chest activation compared to regular tempo work.

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Pause Bench vs. Touch and Go

So which one is better?

Touch and Go:

• More reps possible

• Slight momentum from chest helps move heavier loads

• Ideal for volume training

Paused Bench:

• Greater emphasis on strength and control

• Reduces momentum

• Trains explosive power from a dead stop

If your goal is max strength, paused bench is non-negotiable. If your focus is hypertrophy, alternating between both can give you the best of both worlds.

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Common Variations to Try

• Pause Barbell Bench Press: Standard barbell, 1–3 second pause on the chest.

• Paused Dumbbell Bench Press: Great for unilateral control and stability.

• Long Pause Bench: 3–5 second pause for advanced lifters working on explosive power.

• Paused Press with Isometric Hold: A variation where you pause mid-rep or at the sticking point to build positional strength.

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Frequently Asked Questions

Does pause bench increase strength?
Yes. It trains your muscles to initiate force from a dead stop, which is critical for strength and lockout power.

How much harder is pause bench?
Most lifters report that paused reps feel 5–10% harder than touch-and-go. But that difficulty pays off in strength and control.

Do pause reps build muscle too?
Definitely. The controlled tempo and added tension stimulate more muscle fibers, especially when paired with hypertrophy-focused programming.

What do pause reps do?
They improve form, boost strength at the bottom of the lift, increase time under tension, and reinforce control throughout the movement.

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Final Thoughts

Paused bench press isn't just a technique—it’s a training philosophy that rewards patience, precision, and power. Whether you're chasing a PR or trying to sculpt your chest, pause reps offer unique benefits that touch-and-go can’t match.

If you haven’t tried it yet, start small: add pause reps to your warm-up sets, or dedicate one pressing day per week to paused work. The control, strength, and muscular tension you gain will carry over to everything else in your training.