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.
How to Do Barbell Pause Incline Bench Press
- 1Setup
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.
- 2Setup
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.
- 3
Inhale deeply and slowly lower the barbell towards your upper chest, maintaining control. Ensure your elbows track slightly inward, not flaring out.
- 4
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.
- 5
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.
Variations
Barbell Reverse Grip Incline Bench Press
Target your upper chest and triceps with the Barbell Reverse Grip Incline Bench Press.
Barbell Pause Decline Bench Press
Enhance lower chest development with the Barbell Pause Decline Bench Press. This advanced variation builds power, stability, and muscle control by adding
Barbell Pause Bench Press
Improve strength and control with the Barbell Pause Bench Press. This variation builds muscle and power by eliminating momentum, enhancing stability.
Barbell Incline Bench Press
Target your upper chest, shoulders, and triceps with the barbell incline bench press. Develop strength and build definition in your upper body.
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