Barbell Pause Bench Press

Line up the bench so that your eyes or nose are under the bar. Grab the bar wider than shoulder width and bench press with the bar path in line with the nipple line or the lower pec. Take the barbell off of the J Hooks by doing a pullover as opposed to rounding the shoulders. Make sure your feet are planted, and keep the chest sticking out and try to grab the bench with your shoulder blades. Lower the bar until it touches your chest and hold it for 1-2 seconds (if unspecified). Bring the bar back to the lockout position by using the triceps and not just the shoulders by keeping the elbows in and keeping your back tight. Imagine you are pushing your body away from the bar and not the bar away from you. This will keep your bench tight and avoid energy leaks. When you are done with the designated repetitions, rack the bar onto the J Hooks.