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Thread: Programming Bench pauses, chains

  1. #1

    Programming Bench pauses, chains

    keiwil wrote:
    Im currently going to train using a fatigue based program
    The aim is to become better in the start position and about 3cm off the chest.
    Im wondering if there is too much of one thing like the pause presses with chain. Should i swap one of those excercises? Are you guys using touch n go benches?

    Volume cycle

    week1
    1: Pausebench 33kg chain 3ct x4@9 small grip Incline bench x5@9 Shoulder press x10@9
    2: Bench Touch n go x5@9 medium grip paused bench 1board + chain 3ct x4@9 Dumbellpresses x10@9

    Week2
    1: Pausebench 33kg chain 7ct x2@9 small grip Incline bench x6@9 Shoulder press x6@9
    2: Bench Touch n go x4@9 medium grip paused bench 1board + chain 7ct x2@9 Dumbellpresses x6@9

    Week3
    1: Pausebench 33kg chain 5ct x3@9 small grip Incline bench x5@9 Shoulder press x8@9
    2: Bench Touch n go x5@9 medium grip paused bench 1board + chain 5ct x3@9 Dumbellpresses x8@9

    Week4
    1: Pausebench 33kg chain 7ct x1@9 small grip Incline bench x4@9 Shoulder press x10@9
    2: Bench Touch n go x4@9 medium grip paused bench 1board + chain 7ct x1@9 Dumbellpresses x10@9

  2. #2
    Mike Tuchscherer wrote:
    Not really too much. I just would pick a different exercise. Pause bench with chain is trying to do too much. Do pause bench or chain bench. In your case it sounds like pause bench is the way to go.

    Don't neglect your contest movement either. Remember, subtle changes with the contest exercise can make a big impact. And the contest lift itself is going to be the single best driver of your strength. So hammer the contest bench and mix in some long pause work. If you have a reason to use chains, that's fine. But if the reason is to compensate for the lowered pause weight... don't bother. If you miss a long pause rep it will likely be high up anyway, so chains and long pauses are really counter-productive IMO.

  3. #3
    keiwil wrote:
    Great advice. Thank you!

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