Alternatives
- Kettlebell Floor Press
- Seated Chest Press with Bands
- Tempo Chest Press (3-0-1)
Summary
The dead stop chest press begins each rep from a complete pause, eliminating momentum. It helps build power, stability, and strict form in the pressing movement.
Benefits of the Dead Stop Chest Press
- Develops explosive pressing strength
- Eliminates momentum to enforce clean reps
- Enhances time under tension
- Ideal for reinforcing consistent technique
- Easier on the joints than continuous pressing
Dead Stop Chest Press Muscles Worked
- Primary: Pectorals
- Secondary: Triceps, Anterior Deltoids
Instructions
- Lie on your back holding dumbbells or kettlebells, elbows resting on the floor
- Pause briefly with weights fully supported at the bottom
- Press up powerfully until arms are extended
- Lower under control until elbows return to the floor
- Reset completely before beginning the next rep
- Avoid bouncing off the ground
- Repeat for the desired number of reps
Common Mistakes
- Using momentum to start each rep
- Rushing through the pause
- Letting elbows flare wide
- Losing core engagement
- Breaking wrist alignment