Bar sinks or bounces on chest
Athlete relaxes into the pause, using elastic recoil rather than holding true isometric tension.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPec major↗StretchDoorway pec stretch↗Push · Upper Body
Paused Bench Press
Coaching cues
- Lower bar to touch mid-chest; hold completely motionless 1-3 seconds
- No bouncing, sinking, or subtle movement during the pause
- Press with maximum intent after pause is complete
- Maintains all tension — do not relax into the chest during hold
Common faults 3
Breath escapes during pause
Valsalva releases under pressure, causing the arch and brace to collapse mid-lift.
Overactive muscles
Erector spinaeQL
Corrective work
StretchDiaphragmatic breathing drill↗Foam RollLumbar erectors↗Wrists roll back under load
Wrists extend toward ceiling instead of staying stacked over the elbow.
Overactive muscles
Wrist extensorsForearm extensors
Corrective work
StretchWrist flexor stretch↗Foam RollForearm extensors↗