Lie on the bench with your feet flat on the floor and eyes under the bar. Unrack, lower the bar to your chest under control, hold a dead pause, then press to full lockout.

One-second visible pause with the bar motionless on the chest — no sinking or bouncing. Full lockout at the top. Butt stays on the bench and feet stay on the floor throughout. Any grip width. Score is your heaviest successful pause bench.

Weight lifted (kg)