Bench press is a lift that I have always struggled with. For years I wouldn’t take the bar to touch my chest meaning I wasn’t benching properly and was limiting how much I could lift.
By using the pause bench press in my training it over came my sticking point at the bottom of my bench, which changed the way I benched, giving me more explosive power and allowing me to lift more.
Check out the video and tips page. Remember sometimes you have to take a step back in order to progress.
◼️Go lighter than you normally would, around 60% of your 1RM.
◻️Unrack the bar, keep your wrists locked and the bar over your shoulders.
◼️Lower the back downwards and forwards at a 45 degree angle to your lower chest.
◻️Keep your elbows tucked in. Breathe in as you lower the bar.
◼️Lower the bar for a count of 3.
◻️Pause with the bar touching your chest.
◼️Drive the bar upwards and backwards at a 45 degree angle.
◻️Finish with the bar over your shoulders and your wrists locked.
Aim for 10-12 reps, for 3-4 sets.
