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Barbell Incline Pause Bench Press

Build a bigger chest with the Barbell Incline Pause Bench Press! Pause at the bottom for max muscle growth & strength.

The Barbell Incline Pause Bench Press is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: barbell or incline bench or weight plates.

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Required Equipment

Barbell
Barbell
Incline Bench
Incline Bench
Weight Plates
Weight Plates

Barbell Incline Pause Bench Press Muscles Worked

Primary

Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)

Secondary

Front Shoulder (anterior deltoid); Triceps (triceps brachii)

Barbell Incline Pause Bench Press Variations and Alternatives

How to do the Barbell Incline Pause Bench Press

  1. Set up an incline bench at an angle of approximately 30-45 degrees.

  2. Load the barbell with the desired weight and secure it on the rack above the bench.

  3. Lie on the incline bench with your feet flat on the floor, creating a stable base.

  4. Grasp the barbell with a grip slightly wider than shoulder-width apart. Ensure your wrists are straight and strong.

  5. Unrack the barbell and hold it straight over your chest with your arms fully extended. This is your starting position.

  6. Inhale and lower the bar slowly towards your upper chest, keeping your elbows at about a 45-degree angle to your body.

  7. Once the bar lightly touches your chest, hold it in this paused position for a specified count (typically 1-3 seconds), maintaining full control.

  8. Exhale and press the bar upward, driving through your chest and arms to return to the starting position with your arms extended.

  9. Repeat for the desired number of repetitions and sets.

Ensure you use a spotter when performing heavy lifts or when trying this exercise for the first time. Adjust the weight as needed to maintain good form throughout the entire movement.

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Barbell Incline Pause Bench Press FAQs

What muscles does the Barbell Incline Pause Bench Press work?

The Barbell Incline Pause Bench Press mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.

What equipment do you need for the Barbell Incline Pause Bench Press?

Barbell or incline bench or weight plates.

Is the Barbell Incline Pause Bench Press a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell Incline Pause Bench Press go on?

It belongs on push day in a push/pull/legs routine.

What are some Barbell Incline Pause Bench Press variations and alternatives?

Similar exercises include the Barbell Pin Chest Press, Barbell Bench 1-Board Press, Barbell Decline Bench Press and Barbell Incline Bench Press.

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