Training

Pause Rep

A repetition with a deliberate pause at the most challenging position.

Pause reps eliminate momentum and stretch reflex by holding the weight at a specific point (usually the bottom or mid-point) for 1-3 seconds. This increases difficulty, improves strength through sticking points, and reinforces proper positioning. Pause reps are common in powerlifting training for bench press, squat, and deadlift.

Examples

2-second pause at chest on bench press
Pause squats in the hole
Paused deadlifts just below the knee

Related Terms

Tempo Training

Controlling the speed of each phase of an exercise using a prescribed timing.

Sticking Point

The most difficult position in a lift where failure typically occurs.

Compound exercises

Put this into practice with exercises from the library.

Backward Medicine Ball Throw

Plyometrics · Medicine Ball

Balance Board

Strength · Other

Band Assisted Pull-Up

Strength · Other

Band Good Morning

Powerlifting · Bands

Band Good Morning (Pull Through)

Powerlifting · Bands

Barbell Ab Rollout

Strength · Barbell

Barbell Ab Rollout - On Knees

Strength · Barbell

Barbell Bench Press - Medium Grip

Strength · Barbell

Tempo Training

Cluster Set

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