Kill the bounce and build lower-chest power.
Hold the pause without sinking the bar into your chest. No bounce off the bottom.
The Pause Barbell Decline Bench Press is a Chest-first movement, with Triceps working as the supporting cast. Track it consistently and you'll see exactly how it feeds your chest volume for the week.
The Pause Barbell Decline Bench Press primarily works the Chest with Triceps assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
