Benefits Of Tempo Pause Bench (Try This!)

Want a bigger bench AND chest?
Mix in tempo with longer pauses!

----------------------------------------
----------------------------------------
----------------------------------------
5% off Naturally Enhanced Using Code "ADF"
----------------------------------------
----------------------------------------
----------------------------------------

0:00 Intro
0:13 Tempo explained
0:47 My personal approach
1:11 Stubborn pecs
1:44 Tension & strength
2:46 Technique refinement
3:21 Correcting imbalances
4:06 Other considerations
4:26 Conclusion

Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[AlexLeonidas]

1:13 Meant to say negative & pausing phase

[antoninoguarraci]

I literally included this for technique singles last block lol, crazy gains already

[Matheusful]

Did a paused deep squat today and the benefits are pretty much the same despite being different movements. There's great value in pauses when it comes to skill and efficiency. Another great video man

[joezyadeh]

Did a paused close grip bench today it felt surprisingly great for my chest

[fernandomoreno]

"Doing real pauses as opposed to sinking and heaving" that right there sells me on it since keeping tightness at the bottom is such an issue for me

[wiillsk]

I added a pause to my dumbbell bench 2 weeks ago after my deload and man, getting more out less weight and the longer stretch are doing wonders for me, better fatigue management and a crazy pump!

[earthpisces]

In short, it gives you best out of both the worlds. An awesome technique for significant hypertrophy and at the same time increasing strength on this will make sure that once you go back to normal bench press, the strength gains are gonna be phenomenal. As Alex always says “Strength is strength”. Forgot to mention, you can do this while being injury free since you’re literally controlling the whole weight and not letting the weight control you.
Thanks for the info man!💪🏼Keep these videos coming.

[caidenu]

Honestly i think every single person should always pause their bench. The only downside is your ego takes a hit for a while, but in the long run i think theres no reason to not pause your bench

[carlosisaacr]

i actually agree. you can and sometimes need to apply pauses in most excercises. With pushups, this tecnhique is magic or pecs. Even me that can bench 315 a unilateral pushup ( slight asistance from other arm) with 4:3:1 humbles you a lot. BUt the strength gains are huge. It is always applying thye concept alex always preaches "GETTING MORE OUT OF LESS WEIGHT". Without mentioning tthe fact that it helps you build superior mind muscle conection due to slow eccentrics and pause bench(why?? because you must know what how why and when to activate the main and stabilizer muscles to mantain clean form, meaning a cleaner movement pattern in general.) GREAT VIDEO AS ALWAYS ALEX. BLESSINGS From Honduras.


btw i ust finihed watching the video duuude, i just wote this comment before watcing it and i realize that almost everything i wrote, is what alex said in the video. That means alex has taught us well.

[RHLW]

I've been working these in for a while now. Definitely help in all the ways stated.

Two additional things I've noted though... First is that by doing a very slow and controlled negative, it's really helped to build that "confidence of the subconscious" where, when going heavy (on regular reps, maxes, etc) you can feel you're body start to say "not sure about this" as the weight is coming down on you. Second, is the control in that last inch before the bar reaches your chest. Not only is that the hardest part in the lift, it is, I've found, the hardest part of the negative. Doing this def helps in being able to resist that lil "dump" onto the chest that often happens at the very end of the descent.

[Snipeosaur]

Had a pressing imbalance and I incorporated these with barbell and dumbell press and man.. even with the massive decrease in weight my pecs are still bigger than ever and my technique has greatly improved.

[Apexay]

Anyone ever experience collarbone pain or near the collarbone pain from bench / dips (mainly heavy weighted dips) have had a pain in my right collarbone past 2 days and still managed to get in a heavy push sessions yesterday with not much pain in the area, its only afterwards in certain positions and especially the morning that I feel pain, is there any seriousness to this? or is this just a bruise / pulled muscle or knot

[liftinglegendary]

eager to try this. my chest has always been stubborn.

[benwagner]

Couldn't have come at a better time, just had a rough plateau bench day today, definitely going to be implementing this into my program I'm excited!

[lmar]

3-2-1 tempo bench si the best exercise for building ur bench by far. RN im on CompB/3-2-1 b/ CompB/5ct bench took me from 265 to 315 in two months

[CharidemosPapageorgiou]

My friend showed me this variation when I was stuck at 130kg for ages. 2 months later I'm almost at 3 plates as it managed to train my weakpoints. (Did Close grip with a 3 second eccentric, 1 second pause)

[enigmatic]

I just started pausing more and it feels great!

[HolyPowerup]

I do almost every exercise paused with some type of pause, it just feels right to me idk why. It's made me way stronger tho, so I cant complain.

[trainwithtaku]

Recently started doing strictly paused bench instead of touch and go (sometimes bounce and go😅) and it's a game changer! Feels much better on my shoulders. Only thing paused bench hurts is my pride. Adding pauses bench can only be a good thing. Strength off the chest is really blowing up. Can't wait to give tempo pauses a try!

[byzantinebill]

Hey Alex! Please make a video "how to take gym notes", tips on organizing your gym notebook