Barbell Pause Incline Bench Press
Description
The barbell pause incline bench press combines the upper-chest emphasis of the incline bench with a deliberate pause at the chest. The pause removes the stretch reflex, forcing the upper pecs and front delts to drive the bar from a dead start. It builds positional strength in the upper chest where many lifters lack development.
Muscle Group
Equipment Required
Barbell Pause Incline Bench Press Instructions
- Set the bench to a 30 to 45 degree incline.
- Lie back with eyes under the bar and grip slightly wider than shoulder-width.
- Plant your feet flat and pull your shoulder blades back into the bench.
- Unrack the bar and hold it over your upper chest with arms extended.
- Lower the bar with control to your upper chest.
- Pause for a full second at the chest with tight bracing.
- Drive the bar back up by pressing through the upper chest and front delts.
- Lock out at the top before lowering for the next rep.
Barbell Pause Incline Bench Press Form & Visual
Barbell Pause Incline Bench Press Benefits
- Builds upper chest strength from a dead start
- Eliminates the bounce out of the bottom
- Develops raw pressing power in the weakest position
- Strengthens the front deltoid significantly
- Strong carryover to overhead press and bench press
- Reveals upper chest weaknesses
Barbell Pause Incline Bench Press Muscles Worked
- Pectoralis major (clavicular head)
- Anterior deltoid
- Triceps brachii
- Serratus anterior
Barbell Pause Incline Bench Press Variations & Alternatives
- Barbell Incline Bench Press
- Barbell Pause Bench Press
- Barbell Pause Decline Bench Press
- Dumbbell Incline Bench Press
