Barbell Pause Incline Bench Press

Category

Chest

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Clavicular Head

Secondary muscles

Deltoids, Triceps Brachii, Trapezius

How to do it

1. Lie on an incline bench with your feet flat on the floor and your back pressed firmly against the bench. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
2. Unrack the barbell and hold it directly above your chest with your arms fully extended. Engage your core and keep your shoulders retracted.
3. Slowly and with control, lower the barbell to your upper chest, pausing for 1-3 seconds when it lightly touches your chest.
4. Press the barbell back to the starting position, fully extending your arms. Repeat for the desired number of repetitions.

Form tips

• Exhale as you press the barbell up and inhale as you lower it down.
• Avoid locking your elbows at the top of the movement to reduce strain on your joints.
• Focus on engaging your chest, shoulders, and triceps throughout the movement.