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Author Topic: Bench and Pause  (Read 978 times)

ryu007

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Bench and Pause
« on: September 03, 2007, 06:21:40 PM »
I've seen guys at my gym when they're benching rest the bar on their chest for 2-3 seconds. They usually do only 3-5 reps. Is this safe? Better yet, what's the purpose? Does it build strength? Size? Increase your bench?  I'm actually considering trying this if someone could give me some more info and or their own experience with this technique.
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The Squadfather

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Re: Bench and Pause
« Reply #1 on: September 03, 2007, 06:24:19 PM »
might work, give it a try, i remember Ed Coan saying that pause benches were bad for his regular benches because they killed his explosiveness and speed.
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WOOO

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Re: Bench and Pause
« Reply #2 on: September 03, 2007, 06:46:10 PM »
i never do pauses for my first chest exercise, but because the dumbbells at the gym that i use are limited to 155s i use it for my second exercise which is usually incline DB presses.  i bring the dumbbells down to just above my upper chest and pause for a 2 count and then press.

makes 115s feel like death! :)
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trab

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Re: Bench and Pause
« Reply #3 on: September 03, 2007, 08:05:19 PM »
Quote from: ryu007 on September 03, 2007, 06:21:40 PM
I've seen guys at my gym when they're benching rest the bar on their chest for 2-3 seconds. They usually do only 3-5 reps. Is this safe? Better yet, what's the purpose? Does it build strength? Size? Increase your bench?  I'm actually considering trying this if someone could give me some more info and or their own experience with this technique.

Squad has a good point there from one of the greatest PLers of all time... If yur training strength, need pause just long enough for the lift to be good.

What is your goal? You want  big bench #'s    or a big chest/ upperbody?
YOu go about them a bit differently.
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BFP

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Re: Bench and Pause
« Reply #4 on: September 03, 2007, 08:06:38 PM »
I think its worthless, as far as a training tool.  The only reason it is done in powerlifting competitions is because it is a rule.

Jason
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ryu007

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Re: Bench and Pause
« Reply #5 on: September 03, 2007, 08:51:59 PM »
Quote from: trab on September 03, 2007, 08:05:19 PM
Squad has a good point there from one of the greatest PLers of all time... If yur training strength, need pause just long enough for the lift to be good.

What is your goal? You want  big bench #'s    or a big chest/ upperbody?
YOu go about them a bit differently.
I'm definitely going for a bigger chest. Just thought I'd throw a curve ball in my chest routine, so as to not let it become stagnant. Don't really care for the weight as much.
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WOOO

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Re: Bench and Pause
« Reply #6 on: September 04, 2007, 03:44:44 AM »
Quote from: ryu007 on September 03, 2007, 08:51:59 PM
I'm definitely going for a bigger chest. Just thought I'd throw a curve ball in my chest routine, so as to not let it become stagnant. Don't really care for the weight as much.


try it. somethings are great for one person but may be shit for the next. what have you got to lose?
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Hedgehog

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Re: Bench and Pause
« Reply #7 on: September 04, 2007, 03:51:52 AM »
IMO, low reps with pauses is something to go for, since it's similar to competition style.

If you're not planning on competiting, then I wouldn't bother, just do smooth reps.
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