---
title: "Barbell Pause Incline Bench Press"
description: "Lie on an incline bench with your feet flat on the floor and your back pressed firmly against the bench."
locale: en
slug: barbell-pause-incline-bench-press
url: "https://hi.fitness/exercises/barbell-pause-incline-bench-press"
primaryMuscle: "Upper chest"
secondaryMuscles: ["Front delts","Lats","Triceps"]
equipment: ["Barbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/9fa93ce1-barbell-pause-incline-bench-press_female.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Barbell Pause Incline Bench Press

Lie on an incline bench with your feet flat on the floor and your back pressed firmly against the bench.

## 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.

## Similar exercises

- [Dumbbell Incline Bench Press](https://hi.fitness/exercises/dumbbell-incline-bench-press) - Upper chest · Dumbbell
- [Machine Chest Press Incline](https://hi.fitness/exercises/machine-chest-press-incline) - Upper chest · Machine
- [Smith Machine Press Incline](https://hi.fitness/exercises/smith-machine-press-incline) - Upper chest · Smith machine
- [Dumbbell Incline Squeeze Press](https://hi.fitness/exercises/dumbbell-incline-squeeze-press) - Upper chest · Dumbbell
- [Dumbbell Incline One Arm Press](https://hi.fitness/exercises/dumbbell-incline-one-arm-press) - Upper chest · Dumbbell
- [Dumbbell Incline Alternate Press](https://hi.fitness/exercises/dumbbell-incline-alternate-press) - Upper chest · Dumbbell
- [Dumbbell Incline Palms Back Press](https://hi.fitness/exercises/dumbbell-incline-palms-back-press) - Upper chest · Dumbbell
- [Dumbbell Incline Svend Close Grip Press](https://hi.fitness/exercises/dumbbell-incline-svend-close-grip-press) - Upper chest · Dumbbell