How to do a Pause Barbell Incline Bench Press

Authored by Fitbod

About Pause Barbell Incline Bench Press

Sets Logged
304,280
Popularity Rank
342nd
Difficulty
Intermediate
Chest Strength
87 mSCORE 20th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

The Pause Barbell Incline Bench Press is a compound exercise that targets the upper chest, shoulders, and triceps with an added emphasis on improving strength through the bottom portion of the lift. By pausing at the bottom of each rep, this variation increases time under tension and requires greater control and stability, making it more challenging than the traditional incline press. This technique not only enhances muscle hypertrophy and power but also improves the lifter's ability to generate force from a dead stop. Ideal for those looking to break through plateaus in chest and pressing movements, it also contributes to overall shoulder health and stability.

  1. Lie your back flat on an incline bench with your feet planted underneath your knees holding a barbell just outside shoulder width apart with extended arms.
  2. Bend your elbows to your sides at a 45 degree angle to your torso until the barbell touches your upper chest.
  3. Hold the position for 1 to 2 seconds before returning to the starting position.
  4. Repeat for the allotted repetitions.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    30
    lbs
    1 Rep Max
    40
    lbs
  • intermediate
    8
    reps
    35
    lbs
    45
    lbs
  • advanced
    8
    reps
    45
    lbs
    55
    lbs

Enter your stats to calculate your Sets & Reps