Paused Bench Press (Dumbbell)
Also called Paused Dumbbell Bench Press, DB Paused Bench Press
How to do it
Lie on a flat bench with a dumbbell in each hand at chest level. Lower both bells under control until your upper arms reach a comfortable depth, hold the bottom position motionless for one to two seconds without relaxing, then press to full lockout. Keep your shoulder blades pinned and use the same pause depth every rep.