Barbell Incline Pause Bench Press
Build a bigger chest with the Barbell Incline Pause Bench Press! Pause at the bottom for max muscle growth & strength.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Set up an incline bench at an angle of approximately 30-45 degrees.
2. Load the barbell with the desired weight and secure it on the rack above the bench.
3. Lie on the incline bench with your feet flat on the floor, creating a stable base.
4. Grasp the barbell with a grip slightly wider than shoulder-width apart. Ensure your wrists are straight and strong.
5. Unrack the barbell and hold it straight over your chest with your arms fully extended. This is your starting position.
6. Inhale and lower the bar slowly towards your upper chest, keeping your elbows at about a 45-degree angle to your body.
7. Once the bar lightly touches your chest, hold it in this paused position for a specified count (typically 1-3 seconds), maintaining full control.
8. Exhale and press the bar upward, driving through your chest and arms to return to the starting position with your arms extended.
9. Repeat for the desired number of repetitions and sets.
Ensure you use a spotter when performing heavy lifts or when trying this exercise for the first time. Adjust the weight as needed to maintain good form throughout the entire movement.
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