Improve Bench Max with Pause Bench
Intro:
This is Ryan Fritz with Science of Cardio, giving you the latest and greatest in exercise and sport science. Today we are going to talk about Improving your Bench Max with Pause Benching. How to do it properly, why it is effective and tips or tricks to get better at max strength, using the static/dynamic method. I want to Thank You for listening and please like, subscribe or follow us to get more exercise science content.
What is a Pause Bench or Pause Benching?
Pause Benching is a static/dynamic method that emphasizes Rate of Force Development (RFD), aka how fast can you move heavy loads or an explosive fast movement up from a start position. The key is pausing at the bottom of the bench ROM for 2-3 seconds then driving up as fast as you can. This is a math and physics equation that will increase your maximum bench. The static/dynamic method is a tried and true science researched method that has been around for 60+ years. It is highly effective and by increasing the speed of bar velocity it will improve your bench max. The Static part is the hold at the bottom of the ROM, kinda like an isometric or pause. The Dynamic part is the movement or the upward phase of a bench. Then adding speed or rate of force you will move heavier loads faster thus moving the needle on your bench press max. The more explosive you get the higher your numbers will be. You can't cheat math, physics or science.
Benefits/Pros:
1. Stronger - Better 1RM
2. Increase in RFD rate of force development aka more power
3. Break through plateaus with precision data/analysis - Static/Dynamic Method (no inertia) 0-60mph as fast as you can.
4. Math or Physics (F=MxA weight/mass is 1/2 of equation or coin, Acceleration is 1/2 of equation/coin). If you increase mass force goes up, or increase acceleration force goes up or both force goes up. The science behind speed.
From my personal experience. I have had a ton of success with pause benching and VBT. I was able to break my PR (personal bench record) of 300 lbs from 15yrs ago when I was 28. At 43 I benched 305 for 2 weeks in a row. I have been using progressive overload each session, week to week.
5/26/26 = 225lb for last set avg. velocity 0.25m/s (Peak power 527w)
7/29/26 = 225lb first set avg. velocity 0.33m/s (Peak power 675w)
7/29/26 = 280lb last set avg. velocity 0.2m/s (Peak power 451w)
Cons:
1. Equipment needed for optimal outcomes. A VBT (velocity based training) sensor will help to know the speeds of the bar (costly, booth tooth does work, always need VBT to know data and an app to analyze, some companies charge a monthly subscription for apps). Ill give you a recommendation at the end for a low cost VBT option.
Tips or Meat and Potatoes:
1. Key is near maximal effort, (DBs aren't enough weight) influence or move the needle. You need a barbell with as much weight as possible. Db’s require too much stability to get heavy enough loads for strength adaptation.
2. Pausing at a low position allowing Inertia to Zero or Taking elasticity out of the tendons/muscle (pre-tension). If you don't pause then you will use tension and elasticity to cheat thus making the reps easier. aka trying to get from 0-60mph (RFD) produces more Power. Try an experiment with a light-to-moderately loaded barbell bench just going up and down quickly. Then with the same weight/load try pausing or waiting for 2 seconds while in the bottom of ROM. Then press up completing your bench rep. It is a lot harder to do. This is RFD and the science behind a pause bench or the static/dynamic method.
3. Explode upward as fast as you can (hopefully using VBT device to track the speed of the bar)
4. Certain Speed for Strength/Power = 0.6-0.2 m/s range (too fast 1m/s no strength improvement, too slow 0.1m/s no power improvement, goldilocks zone (just right)
5. The 3 to 5 method (3-5 reps, 3-5 sets, 3-5min rest) ATP C/P restore (low volume) “Stimulate Not Annihilate" Get the right intensity and not overdo it. Max effort is very taxing on tissues and the nervous system.
6. Frequency - 3x per week optimal for maximum benefit. 1x per week is 4 sessions per month vs 3x per week for 12 sessions per month. So 3x as much adaptation over 1x per week. If you have pains, tweaks, or aren’t rested enough you can have success with 2x per month. You will need to figure out your proper recovery to determine what your dosage is.
7. New/inexperienced or young training age athletes should master basic bench press mechanics and ROMs before trying pause benching (depth/ROM) . Work on control first before you introduce velocity. Typically I will have my middle school athletes master a barbell bench, then I will introduce the pause bench method to high schoolers.
8. Getting the VBT data is a huge tool or game charger to optimize strength power/gains, it gives you live feedback of proper loads and you can see progress even if the bar weight isn't changing. An example is if someone is benching 100lbs for 4-6weeks. Without VBT you don't see any progress, but with VBT speeds you will see the bar speed changing from session to session. So even though the bar weight isn't increasing the velocities can improve. Without VBT = 100lbs for a month at 5 reps is the same load vs 100lbs with a VBT of 0.2m/s week 1 then 100lb with a VBT 0.3m/s week 2, a 100lb bench with a velocity of 0.4m/s week 3 and so on, so the speed gets faster even though the load is the same thus improvement.
Recommendations:
1. New or Starting out, adjust the load to start and figure out your loads, ROM, speeds. For example, start with 50% effort and get the tempo, or pausing down and quick explosive movement up.
2. If you don't have a VBT or can't afford a VBT device to Pause Bench 2-3 sec then explode up fast. This will get you the mechanics and an idea of speed but you will not have a why to track or analyze speed
3. If you can afford $250 get a OVR Velocity VBT Sensor 10% off or $25 discount code https://c05592-3.myshopify.com/RyanFritz
Outro:
Thank You for listening and please like, subscribe or follow us to get more amazing podcast content like this. Check out our other episodes on VBT and Box Squat for related content.
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