Purpose
- built to fix the bottom of the bench, where the bar stalls off the chest
- the pause kills the stretch reflex, so the press starts cold instead of
bouncing off your ribcage
- it costs you weight on the bar, and that cost is the whole point
Execution
Set up exactly as you would for your normal bench press. Squeeze your shoulders
back and down. Unrack the bar and stabilize it.
- lower the bar to the bottom of your chest
- hold it there without letting it sink or your brace go
- keep your shoulders back and your upper back tight through the hold
- press with no bounce and no heave off the ribcage
- lock out fully before the next rep
Hold for two seconds and keep it there. Change the pause and the weight changes
with it, so add an exercise note when you do.
This is assistance work, so run it after the main lift of the day.
Purpose
- built to fix the bottom of the bench, where the bar stalls off the chest
- the pause kills the stretch reflex, so the press starts cold instead of
bouncing off your ribcage
- it costs you weight on the bar, and that cost is the whole point
Execution
Set up exactly as you would for your normal bench press. Squeeze your shoulders
back and down. Unrack the bar and stabilize it.
- lower the bar to the bottom of your chest
- hold it there without letting it sink or your brace go
- keep your shoulders back and your upper back tight through the hold
- press with no bounce and no heave off the ribcage
- lock out fully before the next rep
Hold for two seconds and keep it there. Change the pause and the weight changes
with it, so add an exercise note when you do.
This is assistance work, so run it after the main lift of the day.