pauseworkouts

they're usually done with benching and squatting, with a bb. there are alot of variations, but the one i see and do the most is keep the weight about 3 inches off the chest for about 2-5 seconds and then explode up, with the squat, you just pause with ur legs bent at 90 degrees and pause again, then try to jump up without taking ur feet off of the floor.
 
GatorFB21 said:
they're usually done with benching and squatting, with a bb. there are alot of variations, but the one i see and do the most is keep the weight about 3 inches off the chest for about 2-5 seconds and then explode up, with the squat, you just pause with ur legs bent at 90 degrees and pause again, then try to jump up without taking ur feet off of the floor.
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I agree with benching but squats? Aren't squats designed to have you explode out of the hole?
 
When I usually pause on bench, I pause it on my chest for a whole second before exploding back up.
 
Aren't squats designed to have you explode out of the hole?
Click to expand...

yea but right when you reach the bottom you explode up, kind of like a spring, however when you pause you dont have the spring type force you normall would making it a little more difficult.


and no, pause workouts are not like board presses and box squats because right when you reach the maximum distance for the weight to travel, you instantaneously push it. with the pause workouts you reach the max, pause, then push which like i said, makes it more difficult
 
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when you squat go all the way to the bottom pause a second then back up.when you bench come all the way to your chest and pause a second then press.you can also use your power rack and set the pins low for the squat and right at your chest for bench then hit the pins rest the weight on em and then push like hell!
 
football workout, farmers walk. its a great workout. If you dont have those bars, just use a towel and put it throught 2 45's and tape it up real tight at the top and just walk like 40 yards, turn around and walk back. its great
 
Years ago I couldn't envision pausing on bench except in a lockout position, now I pause at the bottom VERY frequently on my CG benches (meaning several times in a workout), and sometimes my incline pressing.
 
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