I have known guys who only paused the first reps of a set others all of their benches and some who only pause as a speical exercize. Suggestions??
I'm not big on pausing anything! Except in competition where it's mandatory. Why train such a simple thing? Rules say to pause, you PAUSE! Wha???? See, availing yourself of the stretch reflex during training is important! DO it! Just before competition, figure out how to pause! Off-season and pre-competition trainong, BLOW the weights up! Forget pause! Remember, CHECKMARK! CAT!!!!!!
so essentially the pause is a competition-specific skill .. for regular athletes/non competitive lifters, there is nothing to be gained from pausing, correct? (well maybe as shawn suggested as a special exercise) so basically, (for the average guy like me), dont pause, dont bounce and try to throw the bar thru the roof, right?
I thought that if I practice pausing all my benchs (as with DL) it would help me be strong off the bottom. I figured for each set of 5 I would pause the first rep (to keep the skill) and then touch and go the rest.
I wouldn't contradict the chief's advice, but my personal preference is to pause all my heavy reps. Warm ups are just done in a controlled manner. Slow desent, rest the bar on the ribcage and then blast off. Plus at meet time nothing is different from training, the pause comes naturally.
Benching raw and pausing in a shirt are pretty different. I don't worry about pausing when I'm benching raw. The pause naturally happens in a shirt since the bar is going down pretty slow by the last little bit.