Barbell Pause Incline Bench Press

Muscles worked

Setup

1. Set the bench to a 30-45 degree incline and position yourself so the bar is directly over your eyes.
2. Grip the barbell with a medium-wide grip, slightly wider than shoulder-width, and retract your shoulder blades firmly into the bench.
3. Plant your feet flat on the floor to create a stable base and maintain a slight natural arch in your lower back.
4. Unrack the bar and hold it directly over your upper chest with your arms fully extended and wrists stacked over elbows.

How to do it

1. Inhale and lower the barbell slowly toward your upper chest, keeping your elbows tucked at roughly a 45-degree angle to your torso.
2. Pause for 1-2 full seconds once the bar lightly touches your chest, maintaining total body tension without letting the weight 'sink' or rest on your ribcage.
3. Exhale forcefully and drive the bar back to the starting position, using your legs to drive into the floor and your chest to initiate the push.
4. Lock out the elbows at the top and hold for a split second before beginning the next controlled descent.

Form checklist

• Keep shoulder blades retracted and 'tucked into back pockets' throughout the entire set.
• Ensure the bar remains still during the pause; do not allow it to bounce or move.
• Maintain a vertical forearm position throughout the press to maximize mechanical advantage.
• Keep your glutes in contact with the bench at all times.
• The bar should touch the upper chest (clavicle area), not the mid-sternum.

Pro tips

• Attempt to 'bend the bar' by rotating your hands as if trying to snap it; this engages the lats and stabilizes the shoulder joint.
• Focus on 'pushing yourself away from the bar' into the bench rather than just pushing the bar up.
• Maintain maximum core and leg tension during the pause to prevent the loss of elastic energy.

Make it harder

• Increase the pause duration to 3-5 seconds to further challenge isometric strength and force production.
• Implement a 3-4 second slow eccentric (lowering phase) before the pause to increase time under tension.

Frequently asked

What muscles does the barbell pause incline bench press work?

The barbell pause incline bench press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the barbell pause incline bench press?

The barbell pause incline bench press uses barbell.

Is the barbell pause incline bench press good for beginners?

The barbell pause incline bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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