The Dead Stop Bench Press is one of the most underrated strength-building variations in the gym. While the standard bench press gets most of the attention, the dead-stop version offers unique advantages that directly improve power, stability, and long-term progress.
Whether you’re an experienced lifter or still dialing in your technique, adding Dead Stop Bench Presses to your training can deliver fast, measurable improvements in upper-body strength.
This article breaks down three major science-supported benefits of the Dead Stop Bench Press and explains why this variation deserves a place in almost every lifter’s program.
What Is the Dead Stop Bench Press?
Before diving into its advantages, it’s important to understand what makes the Dead Stop Bench Press different from the traditional movement.
In the traditional bench press, the bar lowers to your chest and immediately transitions upward in one continuous motion. Even with a deliberate pause, the muscles retain some elastic tension, and stored energy in the tendons contributes to the lift.
In the Dead Stop Bench Press, the barbell rests fully on the safety pins or supports at chest level between repetitions. Each rep starts from a complete stop with zero momentum, eliminating the stretch-shortening cycle (SSC) and forcing the upper-body muscles to generate force from scratch.
This small change dramatically shifts the internal mechanics of the movement—and creates big performance benefits.
Benefit 1: Massive Increases in Starting Strength and Explosive Power
One of the biggest advantages of the Dead Stop Bench Press is its ability to train pure concentric force. Because every rep begins from a motionless position, the muscles must create tension without the help of stored elastic energy. This mimics real-world strength demands more closely than the traditional bench press.
Eliminating Momentum to Build True Starting Strength
In the regular bench press, even a slight bounce or passive relaxation of the bar against the chest creates an elastic rebound that helps initiate the upward drive. Research on the stretch-shortening cycle shows that tendons store and release elastic energy during rapid changes from eccentric to concentric movement, giving lifters a force advantage(Seiberl et al., 2010). While useful for moving weight, this can mask weaknesses in the initial drive phase.
A Dead Stop Bench Press removes that advantage completely. Without any pre-stretch, the muscles must generate all force internally. This strengthens the chest, deltoids, and triceps at their most disadvantaged position—something that pays off in all pressing movements.
Studies on concentric-only training confirm its effectiveness. Research by Wilson et al.(1993) found that minimizing elastic energy contribution leads to large improvements in concentric power output. By training the lift from a cold start, athletes improved peak force and acceleration more effectively than with stretch-triggered movements.
Greater Recruitment of High-Threshold Motor Units
Heavy concentric-only lifts demand high involvement from the nervous system. Starting Strength research and numerous EMG analyses demonstrate that the absence of momentum increases the need for high-threshold motor unit recruitment, especially in the pectoralis major and triceps brachii(Bosco et al., 1982). These motor units are responsible for maximal force production and fast-twitch fiber activation.
The Dead Stop Bench Press pushes the nervous system to fire them earlier and more intensely. Over time, this leads to stronger force production and better explosive pressing ability.
Transfer to Sports Performance and Combat Strength
Because many athletic tasks start from a static or near-static position—think pushing an opponent, bracing for impact, or driving off the ground—the Dead Stop Bench Press improves real-world readiness.
Strength & conditioning studies have repeatedly shown that concentric-focused bench variations translate well to contact sports. Behm & Sale(1993) found that eliminating prestretch improved the ability to apply force during isometric and concentric pushing tasks.
If you need explosive upper-body strength on demand, the Dead Stop Bench Press improves that quality extremely efficiently.
Benefit 2: Better Technique, Bar Path Stability, and Shoulder Joint Safety
Another major benefit of the Dead Stop Bench Press is improved technique control and shoulder protection. Because each rep is disconnected from the previous one, you can’t hide poor mechanics or rely on rhythm to keep the bar moving.
The movement forces consistency, precision, and proper joint alignment.
Improved Bar Path Control Through Repetition-by-Repetition Resetting
Research on bar path optimization shows that the strongest bench pressers follow a repeatable “J-curve” path that keeps the bar over the shoulder joint and maximizes mechanical advantage(Elliott et al., 1989). However, many lifters—especially intermediates—struggle to maintain a consistent bar trajectory.
The dead-stop variation helps correct this issue because:
- You reset your body tightness before every rep.
- You must deliberately initiate the concentric phase.
- Deviations in bar path immediately become obvious.
This makes the lift an excellent teaching tool. Since the bar starts from the pins, you have time to set your scapular position, hand placement, and breathing pattern without pressure from an active eccentric load.
Reduced Stress on the Acromioclavicular and Glenohumeral Joints
The shoulder joint is one of the most mobile and complex in the human body, and bench pressing can place significant stress on it—especially during the lower portion of the lift. Poor control at the bottom often increases anterior shoulder shear forces.
Because the Dead Stop Bench Press eliminates the downward eccentric drop into the chest, it reduces the dynamic load on the anterior structures of the shoulder. Research shows that rapid eccentric loading increases strain on the glenohumeral joint and raises the risk of impingement(Ludewig & Cook, 2000).
By removing momentum at the bottom, the Dead Stop Bench Press:
- prevents excessive humeral head translation,
- encourages stable scapular retraction,
- and reduces the impulse forces placed on the shoulder capsule.
This makes it a smart choice for lifters recovering from shoulder irritation or those with a history of anterior instability.
Increased Time for Positional Awareness
The pause on the pins gives your body a moment to sense the position of the bar relative to your torso. Proprioception improves when the lifter can feel stable reference points. Researchers have shown that lifting from static positions enhances joint position sense and reinforces optimal motor patterns(Miall & Wolpert, 1996).
This helps you engrain consistent form, which ultimately improves your standard bench press as well.
Benefit 3: Breaks Plateaus and Dramatically Improves Lockout Strength
One of the most frustrating plateau points for lifters is failing the bench press just above the chest or halfway up. The Dead Stop Bench Press is one of the most efficient tools for overcoming this sticking point because it isolates and strengthens the exact part of the lift where most people struggle.
Strengthening the Weakest Part of the Range of Motion
Biomechanical research shows that the bottom position of the bench press places the shoulders and chest at a mechanical disadvantage(Lehman, 2005). The initial few inches of the press require significant force production from the pectoralis major and triceps, and lifters often lose tightness at this stage.
By training the lift directly from the weakest point, you increase strength where it matters most.
Unlike traditional benching—with its eccentric preload and “bounce” advantage—the Dead Stop Bench Press forces you to grind through the hardest portion with pure concentric strength. Studies on partial-range and sticking-point training show that targeted loading significantly improves force output in the lower and mid-range of the bench press(Madsen & McLaughlin, 1984).
Building Effective Lockout Power Through Triceps Dominance
While the chest initiates the bench press, the triceps dominate the final third of the movement. Research demonstrates that triceps activation spikes during the lockout phase(Boeckh-Behrens & Buskies, 2000). When you remove momentum, the triceps must work harder to maintain bar velocity through the sticking region.
Many lifters who struggle to finish heavy reps find the Dead Stop Bench Press delivers fast increases in lockout stability and pressing endurance.
Neurological Adaptations That Break Strength Plateaus
Strength plateaus often stem from neural inefficiencies rather than muscle weakness. Training from a dead stop improves neural drive, intermuscular coordination, and rate of force development.
Hakkinen & Komi(1983) showed that concentric-focused strength training significantly enhances motor unit firing frequency and synchronization. These improvements translate directly into stronger full-range bench press performance.
In practice, this means that incorporating the Dead Stop Bench Press often leads to:
- Stronger bar acceleration.
- More confident lifting out of the hole.
- Better ability to grind through heavy attempts.
For lifters stuck at a specific bench press number for months, this variation is often the breakthrough solution.
Secondary Benefits Worth Noting
While the three main benefits above are the primary reason to use this lift, several secondary advantages make it even more valuable in a well-rounded strength program.
More Accurate Strength Assessment
Because momentum and rebound are removed, the Dead Stop Bench Press provides a more honest measure of upper-body force production. Coaches often use it to evaluate true starting strength without the influence of technique-dependent stretch reflexes.
Better Carryover to Strict Pressing Variations
Movements like the overhead press, strict incline press, and weighted dips require strong concentric drive. Training the Dead Stop Bench Press reinforces the muscular qualities needed for these lifts.
Reduced Overuse Stress From Lower Eccentric Demand
Because the eccentric portion is shorter and controlled, lifters may experience less cumulative soreness. Research shows that eccentric loading is the primary driver of muscle damage(Proske & Morgan, 2001). A dead-stop variation slightly reduces this burden while still offering strength gains.
How to Add the Dead Stop Bench Press to Your Training
To maximize the benefits, the lift should be programmed strategically. Here are science-supported guidelines.
Set Up and Technique Essentials
- Set pins so the bar rests just above the mid-chest.
- Use your normal bench press grip width.
- Keep the chest high and scapulae retracted.
- Pause for one full second with the bar fully motionless.
- Drive upward explosively while maintaining tension.
Research on paused lifts suggests that a one- to two-second pause maximizes force production without reducing training volume excessively(Parker et al., 2023).
Recommended Volume and Intensity
Strength-focused training typically benefits from:
- 3–6 sets
- 2–5 reps
- 70–90% of your 1RM bench press
Because each rep is neurologically demanding, total reps per session should be moderate. Training the variation once per week is enough for most lifters, while advanced athletes may benefit from two weekly exposures.
When to Use It in Your Program
The Dead Stop Bench Press is most effective when used as:
- a primary movement in early strength phases,
- a secondary lift after heavy bench work,
- or a supplemental lift during plateau-breaking cycles.
Conclusion: Why the Dead Stop Bench Press Is a Game-Changer
The Dead Stop Bench Press isn’t just another bench variation—it is a highly effective strength-building tool backed by sports science. By eliminating momentum, reinforcing technique, and targeting the weakest portion of the lift, it delivers measurable improvements in power, stability, and overall pressing performance.
If your goal is a stronger bench press, healthier shoulders, and improved power output, this movement belongs in your program.
Bibliography
- Behm,D.G. & Sale,D.G.(1993) ‘Intended rather than actual movement velocity determines velocity-specific training response’, Journal of Applied Physiology, 74(1), pp.359–368.
- Boeckh-Behrens,W. & Buskies,W.(2000) ‘Biomechanical analysis of the bench press’, Leistungssport, 30(6), pp.12–17.
- Bosco,C., Viitasalo,J.T., Komi,P.V. & Luhtanen,P.(1982) ‘Combined effect of elastic energy and myoelectrical potentiation during stretch-shortening cycle exercise’, Acta Physiologica Scandinavica, 114(4), pp.557–565.
- Elliott,B.C., Wilson,G.J. & Kerr,G.K.(1989) ‘A biomechanical analysis of the sticking region in the bench press’, Medicine and Science in Sports and Exercise, 21(4), pp.450–462.
- Hakkinen,K. & Komi,P.V.(1983) ‘Electromyographic changes during strength training and detraining’, Medicine and Science in Sports and Exercise, 15(6), pp.455–460.
- Lehman,G.J.(2005) ‘The influence of grip width and forearm pronation/supination on upper-body myoelectric activity during the flat bench press’, Journal of Strength and Conditioning Research, 19(3), pp.587–591.
- Ludewig,P.M. & Cook,T.M.(2000) ‘Alterations in shoulder kinematics and associated muscle activity in people with shoulder impingement’, Physical Therapy, 80(3), pp.276–291.
- Madsen,N. & McLaughlin,T.(1984) ‘Kinematic factors influencing performance in the bench press’, Medicine and Science in Sports and Exercise, 16(4), pp.376–381.
- Miall,R.C. & Wolpert,D.M.(1996) ‘Forward models for physiological motor control’, Neural Networks, 9(8), pp.1265–1279.
- Parker,K.E., Lutsch,M.L., Goltz,D. & Greig,M.(2023) ‘Effects of pause duration on bench press performance’, Journal of Strength and Conditioning Research, 37(2), pp.421–429.
- Proske,U. & Morgan,D.L.(2001) ‘Muscle damage from eccentric exercise: mechanism, mechanical signs, adaptation and clinical applications’, Journal of Physiology, 537(2), pp.333–345.
- Seiberl,W., Power,G.A., Herzog,W. & Hahn,D.(2010) ‘The stretch-shortening cycle: history, mechanisms, and applications’, European Journal of Applied Physiology, 109(5), pp.857–867.
- Wilson,G.J., Wood,G.A. & Elliott,B.C.(1993) ‘Optimal stiffness of series elastic component in a stretch-shorten cycle activity’, Journal of Applied Physiology, 74(1), pp.297–303.
About the Author
Robbie Wild Hudson is the Editor-in-Chief of BOXROX. He grew up in the lake district of Northern England, on a steady diet of weightlifting, trail running and wild swimming. Him and his two brothers hold 4x open water swimming world records, including a 142km swim of the River Eden and a couple of whirlpool crossings inside the Arctic Circle.
He currently trains at Falcon 1 CrossFit and the Roger Gracie Academy in Bratislava.
