SHOULDERS · COMPOUND
Paused Overhead Press
An overhead press with a controlled pause at shoulder level or another programmed position.
Primary musclesShoulders
Secondary musclesTriceps, Core
EquipmentBarbell
DifficultyIntermediate · Vertical Push
How to perform
- Press the bar overhead with a stable trunk.
- Pause at the programmed point without losing tension.
- Continue or lower under control.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the shoulders as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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