Bench Press Training - Paused or Touch & Go?

[khangles]

Westside For Bench Only

Long Pause Bench Press Research shows that a pause of around 4 seconds completely kills the Stretch Reflex. More strength is needed to drive the bar off the chest in the Bench Press when heavy weight is used. This method increases strength off the chest. Performing moderate loads (48 -62% of 1 Repetition Max) in a long Paused Bench Press build Power off the chest. So, Paused Bench Press Training has it place. Ronny Ray }Ronny dominated his weight classes in the 1960"s and 1970’s. Ronny …

Inb4 Kenny Croxdale
TLDR is substantial benefit/carryover to doing all variations of pause bench: Touch and Go, Comp Pause and Long Pause Bench. How much/ratios will depend on personal preferences, individual weaknesses and training phase e.g. more comp bench/specificity closer to competition.

khangles