Paused Bench Press Chest Workout

Whether you're training at home with limited weights or trying to avoid injury with lighter loads, especially in big compound exercises like the bench press, when you have to drop a plate or two. It can be frustrating.

However, light weight does not necessarily mean limited benefits. By using the "pause" technique, you can break the "stretch-shortening cycle", or the elastic energy your body stores when you stretch your muscles. But it can feel very heavy, and as a result you gain fresh muscle while improving your technique and helping to avoid injury.

Practicing the pause technique sounds simple, just pause at the end of each rep. There's no better exercise to do this than the bench press. Resting for 4-5 seconds during each rep with the bar on your chest will greatly increase the intensity of the movement and greatly reduce the weight required to complete the set. Your breasts will grow.

The ultimate way to pump out the chest is to start with an empty bar and aim to build the maximum weight that can handle his 20 excruciating loads with rest. Between each set he rests for 3-4 minutes. You will need.

paused bench press

Lie on a bench, bend your knees, and place your feet firmly on the floor. Remove the wide grip bar from the rack and straighten your elbows. Slowly lower the bar until it touches the bottom of your chest. Keep your elbows at his 45-degree angle, pause and count to his five in your head, then explosively push the bar up. Without stopping at the top, quickly bring the bar back to your chest with control and stop again. Start with an empty bar and aim for 20 reps. Add a little more weight to each set until you can't reach all 20 reps.