What is a 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 or low position.

Benefits:

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, weight/mass is 1/2 of equation or coin, Acceleration is 1/2 of equation/coin). If you increase mass the total force goes up, or increase acceleration total force goes up or both force goes up.

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).

2. If you chase Max Velocity you will get better with speed but not strength. Light force can move fast but heavy loads move slow.

3. VBT devices have different triggers meaning thresholds of what starts them recording. Some use a minimum velocity to start recording. Other devices use distance as a start threshold.

Tips:

1. Key is near maximal effort, (DBs aren't enough weight) influence or move the needle. You need a barbell with as much weight as possible. Db’s require too much stability to get heavy enough loads for strength adaptation.

2. Pausing at a low position allowing Inertia to Zero or Taking elasticity out of the tendons/muscle (pre-tension). 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

5. The 3 to 5 method (3-5 reps, 3-5 sets, 3-5min rest) ATP C/P restore (low volume).

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. So 3x as much adaptation over 1x per week.

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. Then slowly progress over time.

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 why to track or analyze speed

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