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Bench Press Routines ~ Supplements
Pause Bench Press Routines
Dead Pause Stop Bench Press
Some do this with all sets on all routines. You just pause the weight at your chest for three
seconds then press to lock out. Three Second Pause Benches
As the name implies, pause the bar at the chest for a slow three count ("1--2--3"). Doing this
will improve one's lift off of the chest, and it will make the wait for the press signal at
a contest seem short. This is another good exercise for raw benchers. Shirted benchers become
weak in this area as they get dependent on their shirt for the low chest help. You don't get
stronger if you lift in a bench shirt all of the time.
Others like to use a simple routine for pauses that involves using a weight you can only lift
for 2-3 repetitions (after a warm-up) then putting it down and resting momentarily
(10-15 seconds), then perform another 2-3, rest, then another and so on until you can
longer lift the weight. Using a spotter is highly advisable! Bench Press Described
Some powerlifters will pause all lifts for a split second before pressing regardless of the routine
sets. This is actually better than a touch and go routine.
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Chris Lift's Disclaimer
Statements contained herein have not been evaluated by
the Food and Drug Administration. These products are not
intended to diagnose, treat and cure or prevent disease.
Always consult with your professional health care provider
before changing any medication. Do not do any of our routines
without having been declared physically fit to exercise by your