pin press VS pause reps

[MANBEARPIG]

soooo my bench sucks(305 lbs). mostly because my forum was off for the longest time but now i have that corrected. at this point my upper half of the bench is very strong compared to the lower half. i have done pin presses here and there on my chest day but, today i decided to do pause reps ( someone was in my rack otherwise i would have just done pin presses). i think i like pause reps a little better because they seem a lot easier on the shoulders. i did 5 sets in the 3-5 rep range.


i guess im just looking for some advise on how to improve my strength at the bottom of the ROM for bench press. what has worked well for you?

 

[ECKSRATED]

Pause reps off the chest are good. Keep doing those. Also try pause reps an inch off your chest for a 2 second count. Try throwing some sets of wide grip bench in also. Takes a lot of your tricep out of the lift which could help with the bottom half of the rep. I only bench 225 so take it for what's it worth.

 

[MANBEARPIG]

Also try pause reps an inch off your chest for a 2 second count.

hold and pause an inch off the chest or use boards?

 

[ECKSRATED]

Hold and pause.

 

[jSalud]

Training for explosiveness I prefer the pins. Can explode up to it instead of stopping yourself.

 

[jSalud]

The paused rep scheme feels like t would produce more hypertrophy. Leading to training past failure points. When I try to increase my lifts it feels like I do better when I don't train to failure but instead increase neural efficiency along with building my form and strength.

 

[ECKSRATED]

No one said anything about going past failure.

 

[Tren4Life]

I'm a big fan or standing OHP.

Also something that has got the bar flying off my chest is band work. 50% of your max and about 40% of that in bands


I know that's not what you were asking just my .02

 

[Pinkbear]

Slow down and explosive up

 

[MANBEARPIG]

Yesterday I came down slow with the weight. Rested a lot of the weight on my chest but still keeping some tension as to stay tight. Then explosive up. It felt really good. I think the guy that runs the gym over here has some bands, ill see if I can get him to let me use them