Triple-stop Barbell Bench Press

The triple-stop barbell bench press is an advanced progression of the traditional barbell bench press that targets the chest, shoulders, and triceps. The pauses within the movement assist with muscular endurance and power.

Step by step instructions

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Exercise Steps 1

Step

Lie on flat bench and grab a barbell with an overhand grip slightly wider than shoulder-width apart and hold it touching your chest.

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Exercise Steps 2

Step

Raise the bar in a controlled manner halfway up and pause.

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Exercise Steps 3

Step

Continue raising the bar all the way up, pause. Lower the barbell in a straight line back to the halfway point and pause. Then lower to the starting position.

Mistakes and Tips

  1. Be sure to pause at three distinct points during the movement.
  2. Be sure to hold for the entire 10 seconds at each stop.
  3. Do not hyper extend the neck. Maintain a neutral long spine.