🔥 BENCH PR FAILS: “THE BAR DOESN’T MOVE OFF THE CHEST!
✅ Ever planned to hit a PR yet once you tried, the bar didn’t move much off your chest?
This means your pecs are weak and luckily for you there are many things you can do to work around it, so do NOT panic!!
✅ As we progress in our training, things become more specific, and getting stronger becomes way more difficult. This means that hitting new PRs will require much more specific work!
🚨 There are three outcomes that can happen when performing a bench PR (personal record):
1️⃣ You hit the damn PR. Congrats!
2️⃣You fail at pushing the bar off your chest.
3️⃣You fail at locking out.
Today we’re covering point 2️⃣ of the topic, by talking about the use of the “Paused Bench Press” which is my favorite variation/”accessory work” to strengthen your bench press. –
While any other pectoral exercise WILL work, when it comes to benching specificly I think that paused reps take the first place since we’re working directly on the same movement.
👇 ..Anyway! Pausing at the bottom of the exercise allows you to get rid of all the “bouncing” created through the descent (which typically helps people on avoiding much of the work that the chest is required to perform) allowing you to isolate the pectoral muscles completely.
🔥 Nullifying the “Stretch Reflex” (or atleast reducing it depending on the time spent pausing), isolating the required muscles and training them through the whole range of motion will allow the to grow them pecz stronger to finally be able to push through the sticking point. –
You can start deilling this exercise with 1 even up to 4-5 seconds.
✅ If you guys want me to cover the point 3️⃣ as well (which is what I failed recently) let me know in the comment section below!