Pause Bench Press vs Close Grip Incline Bench Press
Maximizing Your Chest Workout Plan
Contents
Pause Bench Press and Close Grip Incline Bench Press are close in use — 85 vs 61 sessions logged. What separates them is Chest loading and form.
Customize Your Chest Workout: Explore the Benefits of Pause Bench Press and Close Grip Incline Bench Press for Better Comparison.
Planfit Users' Choice about Pause Bench Press vs Close Grip Incline Bench Press : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Pause Bench Press more often — 85 sessions compared to 61 for Close Grip Incline Bench Press.
Popularity is not the whole answer. Pause Bench Press and Close Grip Incline Bench Press differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Pause Bench Press and Close Grip Incline Bench Press Differ
| What differs | Pause Bench Press | Close Grip Incline Bench Press |
|---|---|---|
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 85 sessions | 61 sessions |
How to Pause Bench Press
Pause Bench Press muscles worked: Chest
Form
- 1. Slowly lower the barbell until it touches just below your chest.
- 2. Pause for about 1-2 seconds at the lowest point.
- 3. At this time, your forearms should be perpendicular to the floor.
- 4. Slowly lift the barbell back to the starting position.
Coach's Comment
- 1. If the barbell does not touch your chest, please lower it as much as possible without straining.
- 2. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
- 3. Please be careful not to let your hips come off the bench.
If you want to know a detailed guide to Pause Bench Press, alternative exercises, and its benefits, check it out here. Check out the Pause Bench Press Guide page of our blog!
How to Close Grip Incline Bench Press
Close Grip Incline Bench Press muscles worked: Chest
Form
- 1. Keep your elbows close to your torso and slowly lower the barbell towards your upper chest.
- 2. When the barbell is close to your chest, pause for a moment and feel the tension in your chest and triceps.
- 3. Push the barbell up with the strength of your chest and triceps to return to the starting position.
- 4. Do not fully lock your elbows; keep them slightly bent to maintain tension.
Coach's Comment
- 1. Excessive weight can put strain on your shoulders and elbows, so be careful.
- 2. Always maintain a vertical path to prevent the barbell from shifting towards your face or neck.
- 3. It's safer to exercise with a spotter if possible.
If you want to know a detailed guide to Close Grip Incline Bench Press, alternative exercises, and its benefits, check it out here. Check out the Close Grip Incline Bench Press Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Pause Bench Press or Close Grip Incline Bench Press?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Chest, so the choice comes down to the equipment you have and the muscles you want to load.
What equipment do Pause Bench Press and Close Grip Incline Bench Press need?
Pause Bench Press needs a barbell, and Close Grip Incline Bench Press needs a barbell.
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