Pause Benching 101
ฝัง
- เผยแพร่เมื่อ 22 ต.ค. 2018
- Objective perspective
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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - กีฬา
Alex lookin' like he's about to aid the Israelites' escape and split the Red Sea
I want to like but then it won't be at 69 likes anymore
Lol
Pause benching saved my shoulders. I had a sloppy form for months and months which made my front delts do most of the work . But when I started pause benching I felt it more in my chest . It kept my shoulders and back in place during the lift
Today, I provide an objective perspective regarding pause benching. Is it necessary, and if so...what are the benefits? Enjoy!
Pause benching humbled me lmao
It humbled Me too😂
Same here lol big time
Just hit a 405 lb bench two days ago 💪🏿
Broooooooooooooooooooooooooo
Well friggen done, that is the ultimate pressing achievement!!!
@@AlexLeonidas The marathon continues 🙏🏿
Pause bench is additional time under tension where you stop where you are weak, either at the bottom start of a lift, or at the top extension. So saying it is optional is true, if you want to spend twice as much time in regular touch and go lifts.
“1 to 3 seconds is all you need”
Yeah we all saw the video
@@meowmeowgamer3966 woooosh
@@meowmeowgamer3966 🤡
@@tghamd9327 😾😾😾
What about .9 seconds?
Great content Alpha. Informative as fuq
Good advice Teen Wolf
Getting straight to the point. Love it!
For a split second my silly ass thought you meant Pause bench 101 lbs.
Silly you!
You silly! Typical Mai
Just gained a sub good video man good to hear someone who knows what they are doing
Thanks for the tips Alex, definitely needed.
the flow makes you look like you play smash professionally. i rate it.
I definitely noticed after pause benching for a few weeks it became easier to stay tight and keep the bar in the right groove. great video as always Alex, keep up the great work! Always looking forward to your uploads.
Great vid as usual 💥
So I'm going to check out your novice program, really interested if I'm about to witness any achievments wether in numbers or looks. But even if it doesn't work on my ass, I'm still glad you share all this knowledge for free, you're really a gift to the world.
Big Iron his novice program is a simple program used to gain strength on the main 3. If you’re interested in hypertrophy that is not the program
This is true bro. I’m a novice lifter and I’ve been workin out for around 7 months now. Around a month ago I started incorporating pause bench in my chest routine. My bench got stronger but for some reason I also feel more stable and the movement feels a ton better.
Great points! I just switched to pause a couple weeks ago and it feels great! I can control the bar more, shoulders feel better and my form feels on point to. Also I have noticed its way easier to sync your leg drive when you press the bar.
100% agree,always makes me laugh when someone doesn't think a big bench is impressive just because it wasn't paused.
Word! A big bench is a big bench, period.
as long as it's controlled, and not shit like this: th-cam.com/video/04kuk-GH3gk/w-d-xo.html&lc=z221w5fa3wruupq0tacdp433ykoo3vylb5d55zhtd3lw03c010c.1539577575184076
@@Illnathftfw 😂😂damn. Bounce and go 😂
@@Illnathftfw what the fuck do you mean. That form was impeccable
For some reason pause bench was more easy for me am i doing it wromg i have a friend who says its good form since hes a power lifter
The hair is starting to look better...
You have perfect skin
Skin care video please
Shakespeare was well known to mumble "To pause bench or not to pause bench" in his sleep. Those lucky few who slept beside him never knew what he was mumbling about, but in retrospect we do know.
Hey! Another White Wolf!
"1-3 seconds is all you need" yeaaaaaaaaaaaaaaaah heard that
Good :)
I noticed in your benching clips that you can put a huge arch on the bench by setting your upper back into hyperextension, but how does one do that?
Doing paused reps will build huge amount of strength and muscle because you don't have any momentum, but no one is doing it because everybody loves momentum and going as heavy as possible
Your traps give you all kinds of triangle action. I'm over here lookin' like a god dam square.
kimaegaii I used to have all kinds of triangle action but now that my delta got much bigger it goes triangle into square
Liking these bench videos a lot, how do you recommend training bar path ? some workouts I feel its right and some workouts I can't "find" it
qpgtyui1 Bar path is highly correlated to form and set up. Mastering bench set up has taken me months.
Alex, what about pausing half way up in the "dead zone"? I do it to work on my weakest part of the movement. Like 10-15cm away from the chest. Your opinion?
Great video. Wish I saw this a lot earlier
Hey Alex for the novice program, could I do dead bench instead of floor/pause bench?
Love the videos. I’m doing a prom deadlift program na style working wonders!
Excellent Anthony! PROM is the best, keep me updated with the gains 👊
Alex have you tested your pause vs dead bench? That stretch reflex info is new to me
I’ve only ever done paused got my first 3 plates today, now I’m only focusing on touch and go until I get 160kg or higher
i think you'll be surprised by how little touch and go actually helps..i paused for years and when i went to touch and go i was actually weaker.
its the other way round i think, iv been doing touch and go for a week now and iv adapted and my touch and go is much stronger than my pause. max pause reps with a 100kg is 10 and with touch and go i hit 14 reps and i was getting cramps in my hips and back so probably could of done 15
@@jeremiemazza4513 huge difference
Hey Alex, what set and rep range you'd recommend for wrist curls (both standard and reverse) for both volume and intensity day.
I do paused benching now because my shoulders cannot handle the stress of the bounce. I get my volume in by doing dumbbell press afterwards.
One five second pause bench is equal to three lifts. Other lifts are not needed.
Been thinking about switching to pause benching because TnG keeps making my shoulders feel tweeky. Think I’m gonna do it now.
ALEX what are your thoughts on BULGARIAN training co relation with neucleus overload? Do you think high volume full body everyday for an extended period like 1 year can cause NEUCLEUS overload and give juice like gains???
You're definitely right. When touch and go i can feel the weight more in my tris than chest vice versa for pause
I started pause benching and my bench press soared
Yo alex is it ok to do the same excercise for both primary and secondary press but add band tension when doing it for secondary movement?
How do you program the Sling Shot?
Do you think that headbanging builds the neck? The anecdote is there: Corpsegrinder, Corey taylor (over 18").
Man, most of the metalheads do have huge neck. I do headbanging in frequent basis and I see the soreness besides wrestling training
It's more like neck extensions depending on the angle, combined with deep growls and screams I'd say yes
Corey Taylor broke his neck and Corpsegrinder also has neck issues. There are safer ways to get a thick neck.
Im gonna start your novice program tomorrow. Can I get the same benefits of floor pressing with pause benching or dead benching?
3second pause is amazing like starting a workout with say 90% for 1 1000 2 1000 3 1000 or count to 10 really quick is great. Usually I do 1 second sometimes touch and go rarely I pause everything feels way better for me including squats pull ups ohp etc. I actually do super closegrip pause bench as my main bench since over a year like that video you and phill talk about cloae grip bench i was doing 1 to 2 fingers in smooth now 4 fingers anything wider feels to wide lol i still through in flys and incline to keep the chest strong in the stretch I don't like watermelon pecs or huge thighs but everything else triceps is my favorite muscle always has been
Yeah I noticed an improvement in my chest too since I started to do only pause bench.It's an awesome lift
SavageLifts how manu sec when pause benching?
@@madarasenju1693 usually 1-2 seconds
@@madarasenju1693 u should pause 0.5s minimum
ill do a pause or touch n go depending on the situation. If im working in the 6-12 rep ranges, then ill do my first set paused, followed by touch n go. For exemple if im doing a 3x8 the first set would be with a pause. If im doing heavy work below 6 reps ill pause every rep of every set. If im doing an AMRAP or 12+ reps set i will do every rep of every set touch n go
Touch n go is a good way to get injured
You should make a tutorial on proper set up and cues for pause bench. Also what would you recommend a person should have their bench at before they go to any meets?
Yo Alex, when doing the repetition method i.e. 3x20, would you recommend warming up for the exercise? Or can you just jump straight into it because the weight is light? Cheers for the awesome content bro.
You should Warmup for it to Warmup the movement, your joints and your muscles regardless if the weight is light
why should you never do sets of 4?
Alex, what are great strenghg standards for a teenager?
Hey Alex, every time I start pause benching I get a huge chest, but I cant fit into normal clothes, I always look very blocky, do you know where I can get shirts that fit lifters like you and make arms look huge?
What if you were to pause bench while using a close grip? Would you be working your pecs as much while also working your triceps?
Pecs will be taken care of, nothing to worry about here.
Alex, what do you think of the Squat-Stance Deadlift, promoted by Dr. Seedman?
What if you train arms first, then compounds after?
i like this
Best natty on TH-cam. IMO. Thanks for clarifying this. Thumbs Way up.
Could you do some videos showing your GPP workouts? Or just discus what you like to do for GPP.
I do the Bas Rutten 30 minute boxing rounds th-cam.com/video/u1-PeguOeMM/w-d-xo.html
in addition to my regular mini-home workout
Hey Alex, what do you think about ATHLEAN X's statement about bench pressing only "half" way kind of.
He says that you shouldn't go down all the way to your chest because it doesn't make any difference but it's only injury danger increasing.
So he says benching you should only go like 10cm over your chest then up again.
Something's off. Jeff has always been an advocate of full ROM.
He only said this if you have a shoulder injury he said itll do more bad than good and is still working your chest
Hey alex, what do you think about doing unilateral dumbell press to fix chest imbalances? Im asking because my left pec is much smaller than right.
Watch th-cam.com/video/_J_9pv_zlCo/w-d-xo.html
I do dumbbell floor press with the pause at the bottom. I can do 90s for 24 reps. I can't wait to try my max on the bench. Don't have a clue what it is.
Dumbbell and barbell floor press are amazing for explosivity in the middle of the press 😄😄
The pause press is just a safer version of the dead press but not quite as good for strength but still good
Hey Alex what's your thoughts on Dr rackpull and Steve Shaw and alan roberts beef,them guys got some major drama.
What’s the ohp equivalent to a 405 bench?
I have absolutely no idea. For some people it's 225lbs, other's it's a little bit higher. The ratio isn't so precise as one may think.
I OHP 250lbs and incline bench is 320. Not a huge difference.
Is the goal to pause and maintain tension or readjust to be explosive out of the hole?
Both
Maintain tension bro...you adjust and youll lose tightness and miss groove.
Man said "watermelon pecs"...
Ain't that the ideal male physique. Having huge watermelon titties to attract other dudes.
@@SamGhareeba if you aren't impressing other guys are you even lifting?
@@HoobleyWoobley negative. You know you're a lifter if you start getting dudes gazing at you in the gym and quivering at the knees
Sorry if I missed it, but should the bar rest on your chest for that brief moment or should you hold it in the air for a second?
with the pause bench the bar rests on your chest, if you hold the bar in the air for a second it's a spoto press
@@guilhermemaia533 Thank you, man.
Alex the type of dude to paus bench....
Alex, I am planning to follow your novice program. Do you still support all exercises of it? Or would you change any thing?
It's good homie, check out the Q&A section on the main page if you wish to modify certain parameters.
AlphaDestiny oke, thanks! Hope I will get some good results, I will inform you in about a few months ; )
Im Doing GZCL Linear Program and i Bench twice a week (5x3 Heavy and 3x10 Light). Should i Incorporate Pause Bench on Heavy Day ?
I only pause right now when I bench. The weight may be less, but I feel better doing it. My (old) bones in my arms just feel nicer. I figure that if I can go up to 315 on the pause bench, I'd look awesome.
Alex you look like Moses
Alex how much is your max pr bench?
375lb dead bench and 365lb with small pause
Alex my man! Quick question.
So I do full body workouts 3 times a week.
I do one chest,back,legs,shoulder,bicep,triceps, calves and abs workout. So basically one work out for each muscle group 2-3 sets. Im doing this because I’m trying to increase the frequency with my arms calves and abs. Am I doing too much? I want ur opinion.
what? no need direct biceps,triceps,calves and abs on a full body lol
1 Dave You do when your 6 foot 4! 😂 ab and calf training are essential for me because I’m tall af and Ab training has made my lifts go up
im 6'1 but dont train abs directly because when i squat i go ass to grass heavy as fukk and my abs are sore next day sometimes i do arms at weekends
1 Dave I’m training my abs like any other muscle because I really want them to grow! Not just get stronger 💪🏼
I’m stronger with pause bench than touch and go. Anyone have any reasons why? Only with flat barbell bench, not incline. Weird
Lol same for me
You guys probably Tng unevenly or have lagging Tris compared to chest.
for me its because i cant use legdrive when i do touch and go
Hei Alex does NE have a 3x timws peer week template? Also can i run the program without using banda and also if my squat rack dosen t have pins?
Yes it contains a 3x a week template and it's a good one. In regards to your last question, no special equipment is required. Pins and bands not necessary.
@@AlexLeonidas uook thx man
Wont recommend that bro, will totally fuck up your recovery. After messing around for 3 months with 3 x week template and making no gains, finally came back to the best system which is 2 X WEEK
Alex how should I program calisthenics skills with NE? Should I train them during the mini workouts?
Definitely during the mini-home workouts. Or at the end of regular training days (although you will be fatigued). A final option is to swap some exercises (like rows/shrugs) for skills. The weight training gains may suffer as a result though.
AlphaDestiny hey alpha this may sound a little crazy but I have created a muscular imbalance in my front neck. I don’t know how that happened since it felt like I was putting even loads on each side of my neck. If you could address this in one of your videos that would be great. Thanks
Hey Corvus check out this video I made on neck imbalances th-cam.com/video/_EdzZIRTWf8/w-d-xo.html&t
Hope it helps! Keep me updated
if your 1RM on the floor press is 100 kg how much could you lift on the regular bench press?
i dont have a bench at home i never did a regular bench press in my life so i am curious
Like 95% of that tbh
It really depends on your anthropometry. For me my floor press is way weaker than pause bench. So for you it might be higher than 100kg, the same, or slightly lower.
Yo Alex, thoughts on 5 second pause bench? Been doing it for 2 weeks and helped my bench alot
If it's helping you then keep doing it man.
Bro Will we Ever get mukbang video tho Hahah Serious question Supplement Or food
is changing from 3x8 to 5x5 enough to override the biological law of accomodation?
Yes
Yes. I like this approach for volume days
Italian Jesus yeah🙏 oh yeah right for real tho pause benching is the shit🍝...... Alex looking huge bro!
Isn't Alex Greek?
hey Alex, is it normal that my floor press is stronger than my pause and touch and go press
yea it is normal, floor press to bench press is based 100% on your leverages
Hey alex i know this isnt really connected to the pause bench but since im doing your novice program i was wondering if i have to do squat 3x a week even thou i have tree trunk legs and i dont really like them that big.
Emilijan Dolic obv dont do 3x then, stick to 2x or even 1x depending on how large your legs actually are
Or once every other week.
Do you think pause benching can help bust through a serious touch n go plateau?
I can see it helping, in addition to adding other effective variations + accessories. Try pause benching with 1RM, 3x1@90%, 3x3, 3x5, 3x6-8 5x5, 5x2, ramping singles or triples followed by back-off sets. I also strongly recommend dead benching for serious bottom strength gains. Eat in a calorie surplus as well.
It did just that for me. Lifting the bar off the chest without bouncing was my weakpoint so pause bench did wonders.
Thanks so much Alex, I'll give this a try! Might look into giving dead benching a go as well.
Hi Alex. I'm starting your novice program but my gym doesn't have a trap bar. Should I skip it or do an alternative exercise?
Do not start with that Novice program!! You will get injuried
@@andrey_lifting9021 why?
@@August-zi2ik Very taxing on the lower back, one day you have to squat, barbell rows and good mornings, too much for the lower back as a novice
I think it will be better if you start with Stronglifts 5x5 and do some bicep work
@@August-zi2ik i recommend alex's program its really good for 6-12months of training you get soooo strong
And imo the lower back work is just fine
Mang0 with the presses
Would you say arm wrestlers like Devon Larratt are natural?
Let me put on my +5 hat of weapon smithing and lets talk about this
Lmao no chill
You decided to bulk this winter yet?
I haven't decided yet
Bro what is your opinion on vegan protein shakes?
He is not in to suppliments..
I take them. Organic Pea protein has worked well for me. Put on noticeable mass over the last 3 months.
Make sure they're high in protein content, because plant based protein doesn't absorb as efficiently as animal protein. So make sure you're taking more than you would if it was animal.
@@mihaiarmy666 he use then but most of them are herbs
After 3 weeks of pausing, I'm now weaker on touch and go for some reason. Just not able to get as tight or something. Hopefully I fix this, but it's quite annoying. Thought the paused gains would allow for some heavier weights.
muscleandmath I know plenty of powerlifters who pause bench more than they touch n go purely from only doing pause bench. It’s nothing to be worried about tbh, I’d say pause any reps 5 and below and anything above 5 touch n go
My bench hasn't really progressed at all over the last months. Dips and other chest exercises, however, have increased in strength. I have also tried taking deloads without sucess. Would it be wise to stick to Dips, Incline DB Bench and OHP and just skip bench for a while?
Those three movements are an excellent combination. Paired with the right accessories, I can definitely see you experiencing amazing size/strength gains. That said, know what you want. If you want to be more specific, a different approach may be advised. But it seems to me like this is path you want to roll with atm. So I say go with your gut.
Something might be off with your form. Either losing tightnes. Benching too low/high on your chest etc.
Just bought your alpha diet book. I got tired of eating random unhealthy shit 😂
Lifting advice from Jesus
In 16, and 5'1 at 120 bw. My bench max is 140 but I dont know my deadlift and squat cause I don't have enough weights. Should I bulk? I wanna get 225, 305, and 400 fast
yes
I would advise bulking. Make it clean though!
Alex I discovered something interesting about the pause bench. Pause benching apparently causes more bicep tendonitis than touch and go due to the relaxation of the tendons at the bottom of the lift. When i cut the volume down on pause benching and switched to touch and go for awhile my slight bicep pain went away. Heard about this from strength coach Jared Bidne from Explosive Mechanics on his podcast. ( guy trains athletes using the conjugate system, has had 9 high school athletes bench over 405 on camera!)
Oh yeah? That's extremely interesting bro, first time I hear of this.
Yeah I get pain in shoulder whenever I pause
Dace Clum Maybe focusing on keeping yourself really tight at the bottom and don’t relax could fix this
Thats so interesting. Ive been having a lot of bicep tendonidis when doing flat pause bench press.