The paused bench press is a variation of the traditional bench press exercise. In this technique, the lifter lowers the barbell to their chest and pauses for a brief moment before pressing it back up. This pause eliminates momentum, requiring greater control and strength from the muscles involved. This exercise primarily targets the pectoralis major, triceps, and deltoids. It is often used to improve strength and stability in the bench press, making it a popular choice among powerlifters and athletes looking to enhance their performance in the bench press movement.