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§ L · Exercises · ChestUpdated 6/2026

Barbell Pause Incline Bench Press

Builds the chest, front delts and triceps. The pause improves starting strength and gives you better control in the press.

Muscle group
Chest
Equipment
Barbell
Exercise type
Compound
Technique
Moderate technique

Muscles worked

§ 01 · Muscles
Primary muscle
Chest
Supporting muscles
TricepsShoulders

How to perform

§ 02 · Steps
  1. 01

    Lie on the incline bench with your back and head firmly supported, keep your feet flat on the floor, and brace your core.

  2. 02

    Grip the bar at upper chest width, pull your shoulder blades back and down, and keep your wrists neutral.

  3. 03

    Unrack the bar and lower it under control to your upper chest with your elbows at approximately a 45–70 degree angle to your torso.

  4. 04

    Pause the bar lightly on your upper chest for 1–2 seconds without bouncing, and maintain tension in your chest and upper back.

  5. 05

    Press the bar back up along the same path, exhale at the end of the movement, and return the bar to the rack under control.

Beginner's guide

§ 03 · Guide
What it works

Builds the chest, front delts and triceps. The pause improves starting strength and gives you better control in the press.

What it should feel like

You should feel it in your chest, front delts and triceps. It should not mainly be felt in the front of the shoulders or the wrists.

Most common mistake

A common mistake is losing tension during the pause or bouncing the bar off the chest. Keep your shoulder blades set, hold the pause, then press on the same path.

How to get started at the gym

§ 04 · SisuLift

Barbell Pause Incline Bench Press is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep your shoulder blades pulled back and down throughout the movement to keep your shoulders stable. Choose a load that allows you to maintain the pause without the bar sinking into your chest or your bar path changing.

The pause at the bottom increases control and builds strength in the upper chest during the barbell incline bench press.

More exercises: Chest

§ 06 · Same muscles

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