What To Know
- The paused bench press is a variation where you lower the barbell to your chest and pause for a brief moment before pressing it back up.
- The paused bench press is often seen as a more challenging variation of the bench press because it forces you to control the weight throughout the entire range of motion.
- The touch-and-go bench press is a variation where you lower the barbell to your chest and immediately press it back up without pausing.
The bench press is a staple exercise for building upper body strength and muscle mass. But there are different variations of the bench press, each with its own benefits and drawbacks. Two popular variations are the paused bench press and the touch-and-go bench press.
This blog post will explore the differences between these two techniques, outlining their benefits, drawbacks, and how to choose the right variation for your goals.
What is a Paused Bench Press?
The paused bench press is a variation where you lower the barbell to your chest and pause for a brief moment before pressing it back up. This pause typically lasts for 1-2 seconds. The paused bench press is often seen as a more challenging variation of the bench press because it forces you to control the weight throughout the entire range of motion.
Benefits of the Paused Bench Press
- Increased Strength: By pausing at the bottom of the movement, you are forcing your muscles to work harder to stabilize the weight. This can lead to increased strength and hypertrophy.
- Improved Control: The paused bench press requires more control over the weight than the touch-and-go variation. This can help to improve your overall technique and reduce the risk of injury.
- Greater Mind-Muscle Connection: The pause allows for a better connection with the muscles being worked. This can help to improve your overall performance and results.
What is a Touch and Go Bench Press?
The touch-and-go bench press is a variation where you lower the barbell to your chest and immediately press it back up without pausing. This variation is often seen as a less challenging variation of the bench press, but it can still be effective for building strength and muscle mass.
Benefits of the Touch and Go Bench Press
- Increased Reps: The touch-and-go variation allows you to perform more reps with the same weight. This can help to increase your muscular endurance and build muscle mass.
- Improved Power: The touch-and-go variation can help to improve your explosive power, which can be beneficial for other exercises and activities.
- Increased Momentum: The momentum generated from the touch and go can help you lift more weight than you could with a paused bench press.
Drawbacks of the Paused Bench Press
- Lower Volume: You will be able to perform fewer reps with the paused bench press due to the added difficulty.
- Increased Risk of Injury: If you are not careful, the paused bench press can increase the risk of injury, particularly to your shoulders and elbows.
Drawbacks of the Touch and Go Bench Press
- Reduced Strength Gains: The touch-and-go variation may not be as effective for building strength as the paused bench press.
- Increased Risk of Injury: If you are not careful, the touch-and-go bench press can increase the risk of injury, particularly to your shoulders and elbows.
Choosing the Right Variation for You
The best variation for you will depend on your individual goals and experience level.
- For strength gains: The paused bench press is generally a better choice for building strength.
- For muscle mass: Both variations can be effective for building muscle mass, but the touch-and-go variation may allow you to perform more reps.
- For beginners: The touch-and-go variation may be a better choice for beginners as it is less challenging.
- For experienced lifters: The paused bench press may be a better choice for experienced lifters who are looking for a more challenging variation.
Summary: The Verdict
Ultimately, the best way to determine which variation is right for you is to experiment and see what works best. Start with the touch-and-go variation and gradually progress to the paused bench press as you get stronger.
Remember to focus on proper form and technique regardless of which variation you choose. This will help to ensure that you are getting the most out of your workouts while minimizing your risk of injury.
Top Questions Asked
Q: Should I always use a spotter when doing a paused bench press?
A: It’s always a good idea to use a spotter for any bench press variation, but it’s especially important for the paused bench press. This is because the pause at the bottom of the movement makes it more difficult to press the weight back up if you lose control.
Q: How long should I pause at the bottom of the movement?
A: A pause of 1-2 seconds is generally recommended. However, you can experiment with different pause durations to find what works best for you.
Q: Can I use the same weight for both variations?
A: You will likely need to use a lighter weight for the paused bench press than for the touch-and-go variation. This is because the pause at the bottom of the movement makes it more difficult to lift the weight.
Q: Which variation is better for building muscle mass?
A: Both variations can be effective for building muscle mass. However, the touch-and-go variation may allow you to perform more reps, which can be beneficial for muscle growth.
Q: Which variation is better for building strength?
A: The paused bench press is generally considered to be better for building strength. This is because the pause at the bottom of the movement forces your muscles to work harder to stabilize the weight.
