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Barbell Pause Bench Press: How-to, Guide & Tips

Fito App Barbell Pause Bench Press exercise demonstration with how-to guide and tips.

How To Do

Perform the same movement as a standard barbell bench press, but hold the barbell still for 1-2 seconds once it touches the chest to eliminate elastic recoil before pushing it back up.

Tips

1. Keep the core tight and avoid body wobbling during the pause.

2. Pausing at the bottom significantly increases difficulty; lowering the weight is recommended.

3. Do not use explosive momentum to jerk the bar up to avoid losing control.

HD animation guides in Fito App

Support HD animtion, superset, custom sessions. It will facilitate your quick access to the gym sessions you need.

Try it now

Smartphone app screen titled "Gym Sessions" showing a searchable, filterable list of strength exercises. The top has a segmented control with "All Workouts" and the active "Gym Sessions" tab. Below is a search field and a row of filter chips for muscle groups and equipment (examples: Chest, Back, Legs, Shoulders, Barbell, Dumbbell). The main list shows exercises with small instructional illustration thumbnails, step numbers in red circles for selected items, exercise names (e.g., "Barbell Bench Press," "Barbell Pause Bench Press," "Barbell Wide Bench Press," "Barbell Incline Bench Press," "Barbell Decline Bench Press," "Weighted Svend Press") and a faint subtitle "Chest" under each. Each row has a right-side circular icon (magnifying glass) for details. At the bottom is a fixed control bar with a gray "Superset" button on the left and a prominent coral "Start" button (with a small badge showing "2") on the right. The UI uses soft rounded corners, light backgrounds, and coral accent color for key actions.
Mobile app screens showing fitness goals and a monthly streak progress card with a campfire icon

Like Duolingo streak but for gym app

Unlike Duolingo, We have specially designed it for gym. You can set goals for each day, week or month. The goals can be based on days, distance, steps, duration or calories.

Your best workout buddy

There is a cute little bear on the widgets and watch faces that motivates you to exercise. When you exercise, it will be happy; when you don’t exercise, it will be angry.
Smartwatch face and fitness widgets showing workout reminder, streak progress, and animated bear mascot
Close-up of a mobile "Gym Sessions" data review screen showing session summary cards, a muscle diagram, and a detailed list of exercises with set-by-set weights and reps.

Data charts for gym optimization

Clearly display each set of your records, along with the corresponding distribution of the trained muscles.

Gym tag record

It can record how many distance you have exercise with which pair of gym studio, as well as the location, equipment, and any other things you want to customize and record.
Mobile app screens showing activity tags and shoe tracking cards with icons for bike, shoe, and racket
Mobile app screenshot showing a friends/rank screen with user cards (calories and streak checkboxes), an activity feed with route photos and distances, and a friend fist-bump badge overlay.

Share with friends

Add friends to share workout records, routes, and photos. Compete for rankings, give kudos to your family, friends, and colleagues’ workouts, or send a friendly reminder to exercise.

Gamify your fitness

Gamify your fitness

Trusted by over thousands of users worldwide  User profile photo example: woman three-quarter portrait with orange background User profile photo example: woman three-quarter portrait with orange background

“

A very concise and straightforward app that provides steady motivation rather than a burst of passion. Someone who didn't exercise at all has unknowingly persisted for over two weeks! The sense of purpose is strong, and many who intend to get fit but haven't started might need such a workout schedule.

MINT-STOREReal user
“

Such a cute app, I've only had it for two weeks and it's synced to my Apple Watch. So easy to use. I love the widget too, favourite feature because it motivates me to keep working out💕

kaitlin.is.always.rightReal user
“

A clean and undisturbed place to record workouts. No ads, clean and tidy, allows adding photo memories to each workout record, and also provides monthly and yearly summaries, great!

StrawberryyaReal user
“

This app is literally so cool! lt tracks pretty much everything: your steps, weight, calories, distance walked, active energy, usual workout time, and more! lt even has achievements to encourage you to work out! And a streak, of course! And you can follow your friends too if you want to work out together or just chill✨ I recommend you test it out!

Asher C. MagnússonReal user