Understanding the Concentric Pause Bench Press
The concentric pause bench press is a variation that involves pausing during the upward motion of the lift. Here’s how to perform it:
Lower the bar to your chest as in a standard bench press
Press the bar up a few inches off your chest
Pause for 1-3 seconds while maintaining tightness
Complete the press to lockout
This technique targets the exact point where many lifters struggle, helping to build strength and control in this critical phase of the lift.
Benefits of the Concentric Pause Bench Press
Incorporating this variation into your training routine offers several advantages:
Improved bar path: The pause forces you to maintain an optimal bar trajectory, moving up and slightly back towards your face.
Enhanced muscle activation: The pause increases time under tension, particularly for the chest, shoulders, and triceps.
Better technique awareness: You’ll develop a keen sense of proper positioning and tightness throughout the lift.
Increased mental toughness: Holding the weight in the sticking point builds psychological resilience.
Implementing the Concentric Pause Bench Press
To effectively use this technique:
Start with lighter weights to master the form
Gradually increase the pause duration from 1 to 3 seconds
Incorporate it as an accessory movement or periodically replace your main bench press
Focus on maintaining full-body tension during the pause
Remember, consistency is key. Regular practice with this variation will translate to improved performance in your standard bench press.
Programming Considerations
When adding the concentric pause bench press to your routine:
Use it 1-2 times per week
Start with 3-4 sets of 3-5 repetitions
Choose a weight that allows you to maintain proper form throughout the set
Progressively overload by increasing weight or pause duration over time
By strategically implementing this technique, you’ll be well on your way to conquering your bench press sticking point and achieving new personal records.