라이브러리로시작 
끝 
운동 라이브러리
Paused Bench Press
A barbell bench press with a deliberate pause on the chest, used to build strength off the chest and enforce control at the bottom of the press.
가슴바벨Horizontal press
주동근
대흉근
협응근
전면 삼각근삼두등 상부
장비
바벨
패턴
Horizontal press
준비 자세
- 01Set up exactly as for a regular bench press: eyes under the bar, feet planted.
- 02Grip slightly wider than shoulder width and pin the shoulder blades together.
- 03Create a small arch while keeping glutes and upper back on the bench.
- 04Unrack with locked elbows and let the bar settle over the shoulders.
수행
- 01Lower the bar under control to the lower chest or sternum.
- 02Pause motionless on the chest for 1 to 3 seconds while staying fully braced.
- 03Keep the bar weight on tight lats and upper back, not sinking into a soft chest.
- 04Press the bar up and slightly back to lockout with no bounce or heave.
체크포인트
- -The bar comes to a genuine dead stop; no sinking or rocking during the pause.
- -Full-body tension holds through the pause: feet, glutes, upper back.
- -Bar touch point is consistent rep to rep.
- -The press starts from stillness, not from a rebound.
흔한 실수
- -Relaxing on the chest and letting the bar sink during the pause.
- -Counting the pause fast and effectively bouncing.
- -Losing leg drive while waiting on the chest.
- -Changing the touch point when the weight gets heavy.
프로그래밍 노트
- -Use 3 to 5 sets of 2 to 5 reps at roughly 80 to 90 percent of your touch-and-go loads.
- -Standard competition pause is about 1 second; use 2 to 3 seconds for a bigger training effect.
- -Rotate in for 3 to 6 week blocks when the chest-level sticking point limits your bench.