Paused Bench Press

How to do it

1. Lie back on a flat bench with your feet flat on the floor. Lift the bar from the rack with a medium grip and hold it over your chest, arms locked.
2. Lower the bar under control until it touches the middle of your chest.
3. Hold it there, still, for the count your coach set. Keep it resting on your chest without sinking or bouncing.
4. Press the bar back up to locked arms. Rack it when the set is done.