this is about 50-51% of my best paused bench(365)
this is about 50-51% of my best paused bench(365)
i'd say cut the pause out but the speed looks damn good.. I think I remember correctly a few of the big boys here saying "think of each rep taking 1 second total...and the whole set taking 3 secs all together"
or something like that...nice power big guy!
yeah, Travis says to bring it down fast and up fast, but i wouldnt do it so fast you are messing up your form. also, what are those people doing behind you? band pull apart shoulder presses? hahaha
you guys are right on the money! haha. Speed is the key and i would agree, drop the pause. I definatly think you could use that weight for speed work. I really like your set up as well. Great arch, elbows somewhat tucked, shoulders pinched pretty good and nice leg drive. Very good stuff.
Just drop the pause and maybe drop the weight to about 155-165 to get the feel of doing them faster and then go back to 185. But the guys are right, you need to stay under control (not that you're out of control) so go as fast as you can while staying under control. Nice work man!
I take a different view than Travis. Food for thought. I like to break the triple into 3 singles. I also like the pause for 2 reasons:
1. It makes me really focus on pressing as hard as I can
2. When i do a triple, I tend to not lock my arms at the top. This can lead to not finishing with heavy weights.
I agree with Travis on the weights, as well. The key is to be fast. If it "feels" fast, you're on the right track. If not, take 20lbs off and be fast. The weight doesn't matter so much as the speed.
I like your set-up and everything, as well. You look a little unstable. Try to drive your feet into the ground harder and stay that way for the whole set. But, it looks pretty good, either way.
Thanks for the responses guys.
Yeah I need work on my set up, I am a little unstable sometimes and sometimes I get no leg drive. Work in progress.
Oh, the ladies behind me were working with a trainer at the gym. At the time they were just doing stretches and shoulder and hip mobility work (I think that is what that band thing is). Later on they did move to bodyweight box squats, sldl, db bench, and fat man rows, so it really wasn't that bad. I think they were just warming up.
IMO your speed was good. I have always suggested that if you are just beginning with de work do triples..if you have a pretty solid base of speed (been doing it a while) then break it down into singles. I do singles...about 12-14 sets of 1.
remove the pause for most of the de work....it would be ok to pause it every now and then,,,but mostly no pause.
also..the best results for speed work are going to be achieved by using some sort of accomodating resistance added to the bar..preferably bands, but can also be chains. If you decide to use bands...use around 135 bar weight and a monster mini band...or 155 and a mini...will make a big difference in the speed training.
So all the big dawgs seem to be split on wether speed benches should be paused or not. Rhodes listed a few of the advantages of pausing, being that he can focus better on pressing up hard and that he locks each one out like a single.
What are the advantages of doing them with no pause (at the bottom and/or top)?
I've done them both ways. I prefer doing them paused, I feel like I can't stay tight when I do them touch and go. Also, all of my other benches are paused, so why not speed bench?
But anyway, the last two cycles I did speed bench I used doubled minis. I was under the impression you should switch it up every three weeks so this time I use straight weight. I just changed to a better, my powerlifting oriented gym, soo now I even have access to chains and weight releasers.
thats a good idea to wave the speed work...especially if you are using bands and such...they can really take a toll on elbows, wrists and shoulders.
well IMO pausing the weight wouldn't have much to do with locking it out. A single is just easier to focus on firing through the entire range of motion. Harder to do that with triples..plus with triples it is easier to injure yourself as the 2nd and third rep are usually sloppier than the first.
IMO there isn't really a need to train with the pause cause all you are doing is training the stretch reflex..no need for that as the stretch reflex lasts for up to 15 secs.
If you pause the weight you are really just decelerating the weight as you get closer to your chest....some of the eccentric action is being used to slow the weight down before you touch. The whole point is to be moving the weight as fast as possible.
there would be some positives for pausing though. You can stay tighter, you can bulid some pretty explosive power by pausing. I dont do it, but i can see why someone would train de bench with a pause...at least sometimes. I dont think it should always be done with a pause though.
The whole trick to being able to perform de work explosively with out a pause is that when you lower the weight you must be able to release your arms completely, while also keeping your back tight to allow you to be able to control the weight and hold it in the groove...
The main advantage to doing them with no pause is increased speed throughout the entire rom...just takes practice to be able to do it effectively.
I really can't say it any better than Paul did. I competly agree. I do cycle my band work, but that just means I'll switch to chain weight every now and then. I'll also cycle between singles and triples. For myself though, odd as it is, I get faster for reps 2 and 3 and am actually a little tighter. To me speed work is more important than the ME work.
The idea is to go fast. As fast as possible. Yes in a meet there is a pause, but you'll develop a better stretch reflex training without one on your DE day. Do your pause work on ME day and you'll be fine IMO
Good post Rhodes. I agree with that too.
You're right about the ME workouts, they are invaluable, but for myself ME work with out the speed of DE work doesn't end too well. The combination of the two is awesome, but if I had to miss one or the other on a given week, I'd rather get in my DE work.
I do recommend a pause in training, I just do it on my ME day