Pause bench

Muscles worked

Also works

You need

How to do it

1. Lower the bar to your chest and pause (but do not rest) there for 2 seconds.
2. Press back up. use the same weight you would on bench press, but perform only single reps.
3. Total the number of reps you did in one set of bench press (if you did 3 sets of 8 do 8 sinlge pause bench reps.