Just wondering how many people pause at the bottom of pressing exercises, the press, bench, close grip bench, etc... Started doing this a couple of months ago, and it definitely helps with regards to gaining strength.
Imo, if you miss out the bottom of your bench or your press by not touching it to your chest, or doing touch and go on these movements, you're not training the weakest part of the lift, ie. when the weight is closest to the floor, and of course, you're only as strong as your weakest link.
Just thought I'd post this. If you're stalling on any pressing lifts, try the pause.
do you pause on all your barbell pressing movements? Watch
- Thread Starter
- 09-07-2014 20:43
- 09-07-2014 21:23
Pause if deffo a must for strength training! I don't usually bother when training for mass going for 8-12 reps as I just do slow movements to increase the time under tension. The training technique is Static over Dynamic training which is where you lift a weight from a completely static position. Great way to gain strength and just to measure strength in general. I know plenty of people who can bang around 100kg on bench and act all hard but the second you tell them to hold it and kill the momentum that weight is NOT coming back up haha!
If you are aiming to increase your bench OP I'd also throw in a Rack press or Floor bench press from time to time. Great stuff.
Man I miss strongman training.
- 10-07-2014 00:34
I don't bench anymore, but when I did I just did touch and go. If I was to start again I'd include paused reps as well, but I think both paused and bounced/touch and go have their uses.
Overhead press I always bounce though, I don't progress at all doing them strict.
- 11-07-2014 05:20
I do touch and go as my main benching though I've recently started doing some paused for the sake of practising the technique. It will help with strength if you are weak at the bottom but I never fail within the first few inches so it's of no particular use to me.
- 11-07-2014 14:13
I've always paused competition style on bench press.