Chest · Barbell
Barbell Pause Decline Bench Press
How to do the barbell pause decline bench press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Lie on a decline bench with your feet secured and grip the barbell slightly wider than shoulder-width. Lower the bar to your lower chest and hold a full pause with the bar resting still, then press it back up to lockout. Keep your shoulder blades retracted throughout.
- 1Feel your lower chest and triceps load as you lower to a dead-stop pause
- 2Keep your shoulder blades pinned and feet anchored through the pause
- 3Drive the bar up and slightly back for a strong chest contraction
Common mistakes
- Don't bounce; hold the pause fully before pressing
- Avoid flaring your elbows wide or lifting your hips
- Don't let your wrists bend back; keep them stacked over the bar
Muscles worked
The barbell pause decline bench press mainly works the lower chest and mid chest, with the triceps, upper chest, and front delts assisting.
- Lower ChestPrimary
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the barbell pause decline bench press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.