Barbell Pause Incline Bench Press
Elevate your chest strength with the Barbell Pause Incline Bench Press. This variation builds explosive power and control by pausing at the bottom of each
- Movement
- Compound
- Force
- Push
- Per set
- 3 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Pause Incline Bench Press
Barbell Reverse Grip Incline Bench Press
Chest · Pectoralis Major Clavicular Head · Barbell
Barbell Pause Decline Bench Press
Chest · Pectoralis Major Sternal Head · Barbell
Barbell Pause Bench Press
Chest · Pectoralis Major Sternal Head · Barbell
Barbell Incline Bench Press
Chest · Pectoralis Major Clavicular Head · Barbell
Description
An upper body exercise where you control a barbell during an incline bench press but pause at the bottom before pushing the weight back up.
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How to do Barbell Pause Incline Bench Press
- 01Setup
Adjust an incline bench to a 30-45 degree angle and lie back with your eyes directly under the barbell. Position your feet flat on the floor for stability.
- 02Setup
Grip the barbell with an overhand grip, slightly wider than shoulder-width apart, ensuring your wrists are straight. Unrack the barbell, holding it directly above your upper chest with your arms fully extended.
- 03
Inhale deeply and slowly lower the barbell towards your upper chest, maintaining control. Ensure your elbows track slightly inward, not flaring out.
- 04
Gently touch the bar to your upper chest and pause for a full 1-2 second count, maintaining tension throughout your chest and triceps. Do not bounce the bar.
- 05
Exhale and explosively press the barbell back up to the starting position, extending your arms fully but without locking your elbows. Maintain a slight arch in your lower back and keep your shoulders retracted.
Tips
- Focus on maintaining full body tension throughout the pause; brace your core and squeeze your glutes for maximum stability and power transfer.
- Control the eccentric (lowering) phase to maximize time under tension and enhance muscle activation before the pause.
- Visualize driving the barbell away from you with your upper chest and triceps, not just pushing with your arms.
- Ensure your wrists stay stacked directly under the barbell to prevent wrist strain and optimize force transfer.
Common mistakes
- Bouncing the bar off the chest during the pause negates the benefit; ensure a full, controlled stop for 1-2 seconds at the bottom.
- Losing tension or relaxing during the pause reduces muscle activation; actively maintain chest and triceps tension throughout the entire pause duration.
- Flaring elbows excessively outwards can strain shoulders; keep your elbows tucked slightly inward, around a 45-degree angle relative to your torso.
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Get Ellim — FreeQuestions
What muscles does Barbell Pause Incline Bench Press work?
Barbell Pause Incline Bench Press primarily targets Pectoralis Major Clavicular Head. Secondary muscles include Deltoid Anterior, Triceps Brachii.
Is Barbell Pause Incline Bench Press good for beginners?
Barbell Pause Incline Bench Press is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Pause Incline Bench Press?
You need Barbell to perform Barbell Pause Incline Bench Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Pause Incline Bench Press?
Focus on maintaining full body tension throughout the pause; brace your core and squeeze your glutes for maximum stability and power transfer. Control the eccentric (lowering) phase to maximize time under tension and enhance muscle activation before the pause. Visualize driving the barbell away from you with your upper chest and triceps, not just pushing with your arms. Ensure your wrists stay stacked directly under the barbell to prevent wrist strain and optimize force transfer.
What are common mistakes when doing Barbell Pause Incline Bench Press?
Bouncing the bar off the chest during the pause negates the benefit; ensure a full, controlled stop for 1-2 seconds at the bottom. Losing tension or relaxing during the pause reduces muscle activation; actively maintain chest and triceps tension throughout the entire pause duration. Flaring elbows excessively outwards can strain shoulders; keep your elbows tucked slightly inward, around a 45-degree angle relative to your torso.
Related exercises
Barbell Bench Press (with hanging band technique)
Chest · Pectoralis Major Clavicular Head · Barbell
Barbell Floor Chest Press
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Bench Press
Chest · Pectoralis Major Sternal Head · Barbell
Dumbbell Alternate Bench Press (high start)
Chest · Pectoralis Major Clavicular Head · Dumbbell
Assisted Standing Triceps Dip
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Dumbbell Complex Push-up Row Clean and Press
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Free · iPhone only · Available on the App Store