Paused Incline Bench Press

An incline bench press with a pause on the upper chest, emphasizing strict control and upper-pec strength.

How to do it

1. Lie on an incline bench and grip the barbell slightly wider than shoulder-width.
2. Unrack the bar and lower it to your upper chest.
3. Pause on your chest for 1-2 seconds.
4. Press the bar back up until your arms are fully extended.
5. Keep your shoulder blades retracted throughout.
6. Repeat for the desired number of reps.

Tips

• 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.

Muscles

Primary: Front deltoid, Chest

Secondary: Triceps