Why I Love The 3 Second Pause Bench Press

If Benching 2x Per Week ⇨ Spoto Press Emphasis
If Benching 3-6x Per Week ⇨ 3 Sec Pause Emphasis

[FredSea]

Still rocking with the same designated spotter, nice

[darylerikson]

This really is a good variation, helped me work on keeping my elbows under the bar as opposed to traveling in front of the bar.

[crazee]

Legend has it that if you comment early, you add 100lbs to your total and your eyebrows get thicker

[bradcoombs]

Training at your old gym while home visiting for the holidays?
I love you lord Jonnie. Please acknowledge by existence.

[Sdfilmeditt]

I started the 3 second benchpress today and felt amazing I got the fattest pump I have in a while I recommend everyone watching this to try it 10/10 would recommend to increase strength and range of motion

[jurgiles]

about to start week 5 of your 6 week strength program. THANK YOU SO MUCH. I APPRECIATE THE INFORMATION THAT YOU PUT OUT FOR EVERYONE. I HAVE GOTTEN SO MUCH STRONGER. :')

[gristlepounder]

Back in the day when I competed (28-30 years ago), I did the pause during workouts and it helped significantly. At 51, I still pause on the way down. Not sure what the rules are there but we couldn't have the back off the bench at all, hands had to be with 2" level on way up and there was a max time to lift the weight. I agree on the pause, helps build an explosive press.

[day-me-inmoodley]

Really appreciate your informative videos being 5mins less

[joshualee]

Seeing your posts make me so happy. :')

[trimp]

Returning back to the ol' stomping grounds

[TheDriveByGuys]

3:07 Jonnie Candito crossfitter extraordinaire

[Paolo-uqfc]

Sweet Dr. Candytoe of frothy bench love and generous eyebrow magic, bless me in my journey toward bigger and better bench PRs.

[ClMiD]

Going for a 180kg bench. 10kg off.
My two cents.
- Train arms
- Eat
- 5x5
- Eat
- Pauses
- Eat
- Leg drive
- Eat
- Barbell rows & seated rows
- Eat

[hectorfigueroa]

Also my favorite variation :), extremely useful if you bench w soft touch

[jamesfarina]

I pause all sets that are 3 reps or less. Adding in a 2 or even 3 second pause set to your set seems valuable. I have benched north of 500 in many sanctioned meets at 242 and 275.

[kevinflores]

Hell yeah I've been doing it ever since i learned about paused bench

[Dafaust]

Cant wait to start your 6 week bench program on Monday

[leoshao]

good luck at your upcoming meet Jonnie!

[MrStrutxD]

DUDE NO FUCKING JOKE
YOU ADDED 35LBS TO MY BENCH IN 4 WEEKS ON YOUR BENCH PROGRAM

140LBS TO 175 WHEN I ONLY ASKED FOR 165...


HOW

THE


dude im so hype... holy SHIT

[Dirtkid]

It seems you may be losing some energy when you unrack without a spotter. You have a slight down then up motion with the bar before you engage in the rep.
Quick fact: There used to be a full 2 second pause in meets for the bench press