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  1. #1
    Registered User redmchalo's Avatar
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    Switching to pause reps instead of touch and go reps on bench press. Good or bad?

    I am trying to increase my bench press and I feel more stable and have better control using pause reps while benching heavier weights (7 sets of 3 reps). Touch and go reps with heavy weight on the bench press feels awkward on my core, especially my joints. I feel that touch and go reps are good if you are benching lesser weight with more reps (3 sets of 10 reps for example). Touch and go reps on sets that are 5 reps or less feel "off". I think Jason Blaha said the risk for a pec tear increases if you are using touch and go reps on the bench press with heavy weights.

    Should I switch to pause reps while benching heavy weights, or stick to touch and go reps anyways?
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  2. #2
    WOATbrah of peace :) sooby's Avatar
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    i'd say go ahead and use pause reps

    doesn't have to be a long pause, just when it remains motionless on your chest, press up explosively

    i'm a bigger fan of it tbh, kills momentum so you have to press the weight with your chest from a deadstop
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  3. #3
    Registered User TheUnderdog83's Avatar
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    If you feel better form with pausing then do it. It almost sounds like you might need to slow down your descent a little bit, plus I’m not exactly sure why your core feels awkward during bench...
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  4. #4
    Registered User Shihanlifter's Avatar
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    Yes. Pause benching is leaps and bounds superior to TnG benching for overall development.

    Many people who "can't grow their chest" are chronic TnG'ers who don't realise that the chest is working hardest at the bottom.
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  5. #5
    Registered User scandalpk's Avatar
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    If you feel better form with pausing then do it, you can pause benching.
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