Bench press variations: multi-stage pause bench press!
The bench press is a powerful training exercise! It helps us build strong upper limb muscles, enhance muscle strength, improve body shape, and enhance sports performance!
Not just the traditional barbell bench press! There are actually many variations of the bench press, and often you can get different gains through some small changes! Different instruments, grips, angles, rhythm changes, etc.!
Today I’m going to introduce you to a great bench press variation: pause bench press!
Action Video
You can choose dumbbells or barbells. The technique is the same as the traditional bench press, but the training rhythm is changed!
Keep the upper back tight and stable, tighten the hips, the angle between the upper arms and the torso is about 45 degrees when pushing, and retract the ribs to avoid excessive arching!
Action process:
1. The starting position is at the top of the action, grab the dumbbells with both hands and straighten your arms, then hold the weight for 5 seconds!
2. Slowly lower the dumbbell to half the height, then hold the dumbbell tightly and continue to hold it5 seconds
3. Then slowly lower the dumbbell to the lowest point, and still stay for 5 seconds to maintain muscle tension!
4. Finally, end a set of training with 8-10 times of traditional smooth bench press!
The benefits of practicing this way:
If you study carefully you will find , it took about 15 seconds to lower the dumbbell. This kind of slow eccentric contraction training helps you destroy muscle fibers, cause muscle damage, and create conditions for your muscle growth! Training muscles by controlling eccentric contractions has long been a public secret!
Isometric contraction at the pause point can help you better develop movement control and stability, and at the same time increase the time your muscles are under tension, so as to accumulate more metabolic stress and muscle loss. Help your muscles grow better!
Training Tips: Choose lighter dumbbells or barbells to perform movements. The main purpose is to control the muscles to maintain tension and allow your muscles to be filled with blood!