Incline Barbell Bench Press (Bottom Pause)
A bilateral barbell press on an inclined bench with a deliberate pause at the lower endpoint near the upper chest. The movement emphasizes the upper chest, assisted by the anterior deltoids and triceps.
- Body part
- Chest: all exercises
- Movement
- Push: all exercises
What it trains
- Chest Upper, Primary, 85%
- Chest Middle, Secondary, 50%
- Triceps Long Head, Secondary, 50%
- Triceps Medial Head, Secondary, 50%
- Front Deltoid, Secondary, 50%
- Triceps Lateral Head, Secondary, 50%
How to perform
Lie on an inclined bench with the head, upper back and pelvis supported, and feet planted.
Use a closed overhand grip slightly wider than the shoulders; arrange controlled unracking and reracking.
Lower the bar toward the upper chest, pause at the lower endpoint without bouncing, then press upward.
Keep bench and foot contact stable through each repetition; no fixed pause duration is prescribed by this source.
Tips
Keep the upper back and pelvis supported throughout the repetition.
Choose a controlled load and arrange assistance for unracking and reracking when needed.
Keep the chosen incline fixed throughout the set.
Common mistakes
Bouncing the bar on the chest.
Lifting the pelvis or losing foot support.
Letting the wrists fold backward under the bar.
Related exercises
Variations · 1
Incline Barbell Bench Press (Top Pause)
The same inclined barbell pressing family, with the pause at the upper endpoint rather than near the chest.
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