Bench press variation: multi-stage pause bench press!

Bench press variation: Multi-stage pause bench press!

Bench press is a powerful training action! It helps us build strong upper limb muscles, strengthen muscle strength, improve body shape, and improve sports performance!

It is not just traditional barbell bench press! Bench press actually has many changes, and often through some small changes will allow you to gain different benefits! Different equipment, grip, angle and rhythm changes, etc.!

Today I will introduce to you a very good bench press variation: pause lying Push!

Action video

Select dumbbells or barbells. The skills are the same as traditional bench presses, just change the training rhythm!

Maintain the tightness and stability of the upper back, tighten the buttocks, and the angle between the upper arm and the torso is about 45 degrees when pushing, and the ribs are shrinking to avoid excessive bowing!

Action process:

1. The starting position is at the top of the movement, grab the dumbbell with both hands and stretch your arms, and then hold the weight for 5 seconds!

2. Slowly drop Dumbbells reach half the height, then hold the dumbbell tightly and stay for 5 seconds

3. Then slowly lower the dumbbell to the lowest point, and stay for 5 seconds to maintain muscle tension!

4. Finally, end a set of training with 8-10 traditional smooth bench presses!

The benefits of practicing this way:

A careful study will reveal that it takes about 15 seconds to fall. Such slow centrifugal contraction training will help you destroy muscle fibers and create muscle damage for your Muscle growth creates conditions! It is a long time to train muscles by controlling centrifugal contraction!

The isometric contraction at the pause point can help you better develop movement control and stability, and at the same time increase the time for muscles under tension, so as to accumulate more metabolic pressure and muscle loss, help your muscles grow better!

Training tips: Choose lighter dumbbells or barbells to perform movements. The main purpose is to control the muscles to maintain tension and make your muscles congested!