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Exercise guide
Paused Incline Bench Press
An incline bench press with a pause on the upper chest, emphasizing strict control and upper-pec strength.
What this exercise works
- Muscles
- anterior deltoid · pectoralis major · triceps brachii
- Goals
- hypertrophy · strength
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- advanced
Demonstration
Step 1
Step 2
How to perform the movement
- Lie on an incline bench and grip the barbell slightly wider than shoulder-width.
- Unrack the bar and lower it to your upper chest.
- Pause on your chest for 1-2 seconds.
- Press the bar back up until your arms are fully extended.
- Keep your shoulder blades retracted throughout.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Keep your wrists stacked over your elbows during the pause.
- Maintain full-body tension while the bar rests on your chest.
- Avoid bouncing the bar off your chest after the pause.