Pause Barbell Incline Bench Press
10 reps
Pause the bar on your upper chest for a beat before pressing it back up.
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CHEST
Pause Barbell Incline Bench Press
An incline press with a deliberate pause at the bottom of every rep. Holding at the chest kills momentum, adds time under tension, and forces you to drive the bar from a dead stop, which builds power and helps push past sticking points in the press.
How to do it
- 1
Lie back on an incline bench with feet planted under your knees, holding the bar just outside shoulder width with straight arms.
- 2
Bend your elbows to your sides at about 45 degrees until the bar touches your upper chest.
- 3
Pause and hold the bar on your chest for one to two seconds.
- 4
Press the bar back up to the start under control.
- 5
Repeat for your target number of reps.