New Bench Press Powerlifting Exercise! (Dead Press With Pause)
Since I've been training for raw benching lately, I've been getting creative to build that strength from the chest back up!
Came up with this variation of a dead press that will smoke you!
It is a dead press (low pin press) immediately into a pause hold. Talk about time under tension and having to create tightness!
This is definitely a humbling exercise, especially as secondary work after your main volume
Set up in a rack with the bar set on the safety pins at chest height. Make sure you can still establish a good set up underneath and get your feet where they need to be (we need to create a lot of tension and be in a good position!)
Start to bend the bar, lock the lats down, and lock the lower body in, start creating total body tension.
EXPLODE (key here) into a dead paused position for 1-2 seconds, then EXPLODE into lockout. Control down, start over.
Remember if you train slow you become slow. All your pressing here should be from point A to point B as quickly as possible, into a complete dead stop as quickly as possible!
Try this out in your training and let me know what you think. Make sure to tag us @bigbenchas
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