When you pause at the bottom of the bench press, your shoulder muscles work harder and swell more than your chest or arms — meaning your body shifts the work to your shoulders.

Scientific Claim

In trained men, the 'zero point' method is associated with a greater acute increase in deltoid muscle thickness compared to the traditional method, suggesting a redistribution of workload toward synergist muscles during bench press.

Original Statement

“The 'zero point' method increases the demand on the deltoid muscles in the bench press exercise, but not on the pectoralis and triceps brachii.”

From study:Acute Effect of the “Zero Point” Method on Muscle Thickness and Muscle Damage in Trained Men

Evidence Quality Assessment

Claim Status

appropriately stated

Study Design Support

Design supports claim

Appropriate Language Strength

association

Can only show association/correlation

Assessment Explanation

The claim is based on observed differential muscle thickness changes and is framed as an association, not causation. The interpretation is supported by data and avoids overstatement.

Evidence from Studies

Supporting (1)

Acute Effect of the “Zero Point” Method on Muscle Thickness and Muscle Damage in Trained Men

Randomized Controlled Trial

Human

2023 Dec 22

In this study, when guys did bench presses with lighter weights but more reps using the 'zero point' method, their shoulder muscles got thicker afterward than when they used heavier weights — meaning their shoulders worked harder, even though the overall workout was just as tough.

Contradicting (0)

No contradicting evidence found

Source Study

Acute Effect of the “Zero Point” Method on Muscle Thickness and Muscle Damage in Trained Men

Score: 46

DOI: 10.3390/sports12010006

Similar Assertions

When trained guys use the 'zero point' bench press technique, their shoulder muscles swell more right after the workout than when they use the normal method — but their chest and arm muscles swell the same either way.

86%

When trained guys lift lighter weights but pause briefly at the bottom of each bench press, they can do more reps and keep their muscles under tension longer than when lifting heavier weights without pausing — even though the total weight lifted stays the same.

78%

Adding a one-second pause at the bottom of each bench press doesn’t make your muscles more damaged or sore the next day than lifting heavy without pausing.

75%

Even though the pause method makes you do more reps and keeps your muscles under tension longer, it doesn’t make your chest or arm muscles puff up more than the normal heavy-lift method.

74%

The pause method doesn’t make your muscles more sore the next day or two after your workout than the normal heavy-lift method.

73%