What is a Pause Bench or Pause Benching?
Pause Benching is a static/dynamic method that emphasizes Rate of Force Development (RFD), aka how fast can you move heavy loads or an explosive fast movement up from a start position. The key is pausing at the bottom of the bench ROM for 2-3 seconds then driving up as fast as you can.
Benefits/Pros:
1. Stronger - Better 1RM
2. Increase in RFD rate of force development aka more power
3. Break through plateaus with precision data/analysis - Static/Dynamic Method (no inertia).
4. Math or Physics (F=MxA). If you increase mass force goes up, or increase acceleration force goes up or both force goes up. The science behind speed.
Cons:
1. Equipment needed for optimal outcomes. A VBT (velocity based training) sensor will help to know the speeds of the bar (costly, booth tooth does work, always need VBT to know data and an app to analyze, some companies charge a monthly subscription for apps).
Tips or Meat and Potatoes:
1. Key is near maximal effort.
2. Pausing at a low position allowing Inertia to Zero or Taking elasticity out of the tendons/muscle. If you don't pause then you will use tension and elasticity to cheat thus making the reps easier.
3. Explode upward as fast as you can (hopefully using VBT device to track the speed of the bar)
4. Certain Speed for Strength/Power = 0.6-0.2 m/s range (too fast 1m/s no strength improvement, too slow 0.1m/s no power improvement, goldilocks zone (just right)
5. The 3 to 5 method (3-5 reps, 3-5 sets, 3-5min rest) ATP C/P restore (low volume) “Stimulate Not Annihilate" Get the right intensity and not overdo it.
6. Frequency - 3x per week optimal for maximum benefit. 1x per week is 4 sessions per month vs 3x per week for 12 sessions per month.
7. New/inexperienced or young training age athletes should master basic bench press mechanics and ROMs before trying pause benching (depth/ROM) . Work on control first before you introduce velocity.
8. Getting the VBT data is a huge tool or game charger to optimize strength power/gains, it gives you live feedback of proper loads and you can see progress even if the bar weight isn't changing.
Recommendations:
1. New or Starting out, adjust the load to start and figure out your loads, ROM, speeds. For example, start with 50% effort and get the tempo, or pausing down and quick explosive movement up.
2. If you don't have a VBT or can't afford a VBT device to Pause Bench 2-3 sec then explode up fast. This will get you the mechanics and an idea of speed but you will not have a way to track or analyze speed
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