Bench press! To Pause, or not to Pause.

[chrismortimer66]

To Pause, or not to Pause that is the question!

I am wanting to improve my bench press, as well as other lifts, I am currently training very similar to westside barbell method, I use a max day and a speed day for bench and squat and employ the use of stretch bands.
Louie simmons has written then you should not pause your bench when training bench apart from floor press and board press.
But I have read from many people that pausing at the bottom can help develope a very powerfull bench.

I am not a powerlifting more of a strongman, although Louie Simmons type training is mainly for powerlifters, I use his principles but with higher rep range on max effort, my rep range is 6-9.

I have a 335 bench for 8 reps[which I know is not very good].
So I am wanting to improve my raw bench for reps [6-9], since using the westside method for bench, I have gained 20lbs on my bench this year, and am alot more dynamic when benching.

Anyone got any pointers, or advice.

[Aurora]

pausing at the bottom actually takes away momentum and energy

	energy

[sumuklubocek]

pausing is better I think

[iron addict]

If your sticking point is on the bottom pausing can be a GREAT way to slam that sticking point. You can also pause things like your dumbbell presses and close grips. Key to this is being as explosive as possible after the pause. We are trying to increase force rate production in the motor units and lifting slow on the positive activates a LOT less motor units.

Iron Addict

[live2lift]

Originally Posted by iron addict

If your sticking point is on the bottom pausing can be a GREAT way to slam that sticking point. You can also pause things like your dumbbell presses and close grips. Key to this is being as explosive as possible after the pause. We are trying to increase force rate production in the motor units and lifting slow on the positive activates a LOT less motor units.

Iron Addict

I totally agree. Especially with dumbell work helping that sticking point at the bottom. I usually do touch and go but like to mix in one set of pause reps in almost every workout. Speed work, pause reps all good tools. I've never tried it but have heard using a cambered bar can help too.

[littlelouie]

I usually use the pause method and Explode up like IA stated. Scary feeling without a spotter if you go heavy, so DB's are much safer. My tempo on bench is usually a 6-0-2 tempo, seems to work best for me...

[man4stamina]

I go for pausing

[dcov75]

I like one fluid motion, no pause for me

[Alter-Ego]

There is no right or wrong answer here. Pausing has its benefits (when reaching a plateau) and explosive reps are great as well, but then again I believe in always being in control of the the weight. Never bounce at the bottom, I prefer to start reversing the momentum of the weight before reaching the bottom portion of the movement so that when the bar is barely (key word "barely") touching my chest it is on its way up with maximum force. I used to watch the pros do the same thing and thought it was cheating, but since employing this technique I seen a large increase in growth and strength. Note, I am doing this with a weight I can handle for 8-10 reps. I would never do this with a max weight mainly to avoid a pec tear, or a shoulder injury.

335 for 8 reps is a great bench! The raw record is 700 plus pounds, so what does that tell you about those 1000 pounds bences?? A BENCH SHIRT MAKES A HUGE DIFFERENCE!! 400 POUND DIFFERENCE!!!