Exercise library / Chest
Paused bench press (barbell)
Chest · Barbell
Sets, reps and RIR
Sets3 to 5
Reps4 to 8
RIR1 to 3
A heavy multi-joint lift with free weights. Keep a rep or two in reserve on most sets so technique holds.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Chest.
Secondary: Front delts, Triceps, Rotator cuff.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norsk Pausebenk (stang)
- Svenska Pausbänkpress (skivstång)
- Dansk Pause-bænkpres (vægtstang)
- Deutsch Bankdrücken mit Pause (Langhantel)
- Español Press de banca con pausa (barra)
- Italiano Panca piana con fermo (bilanciere)
- Português Supino reto com pausa (barra)
- Русский Жим штанги лёжа с паузой
- Français Développé couché avec pause (barre)
Related chest exercises
- Flat dumbbell press
- Incline dumbbell press
- Dumbbell flyes
- Incline dumbbell flyes
- Dumbbell pullover (chest)
- Decline dumbbell press
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.