Pause Speed Bench Press – Warm-up, then take a light weight, pause it on your chest for an extended time (2-3 full seconds), then press up explosively.Press it up, bring it back and fully pause on the pins, then press again for a total of 3 reps. Pause Pin Press – Set the pins about 1" above your chest.Rest 2-5 minutes and then repeat two more times. Repeat two more times for a total of 4 reps (4 singles). ![]()
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