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Chest · Barbell
Barbell Pause Incline Bench Press
Barbell Pause Incline Bench Press is an intermediate compound strength exercise that works the pectorals (chest), with the shoulders, triceps and upper back assisting. It needs a barbell and a bench. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Upper Chest · Clavicular Head
Secondary muscles
- Shoulders · Deltoids
- Triceps · Triceps Brachii
- Upper Back · Trapezius
How to do 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. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Unrack the barbell and hold it directly above your chest with your arms fully extended. Engage your core and keep your shoulders retracted.
- Slowly and with control, lower the barbell to your upper chest, pausing for 1-3 seconds when it lightly touches your chest.
- 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.
Barbell Pause Incline Bench Press alternatives
More pectorals exercises
Barbell Pause Incline Bench Press FAQ
What muscles does Barbell Pause Incline Bench Press work?
Barbell Pause Incline Bench Press mainly works the pectorals in the chest (Clavicular Head). The shoulders, triceps and upper back work as secondary muscles.
What equipment do you need for Barbell Pause Incline Bench Press?
You need a barbell and a bench.
How many sets and reps of Barbell Pause Incline Bench Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Pause Incline Bench Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Barbell Pause Incline Bench Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Pause Incline Bench Press?
Other exercises for the pectorals include Band Incline Bench Press, Dumbbell Incline Bench Press, Svend Press Incline Bench and Smith Machine Press Incline.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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