Rest-Pause for close grip bench

  1. Rest-Pause for close grip bench


    How long should I wait between each rep? I love close grip bench on my tri day and i'm just looking to change it up a bit.


  2. for standard rest pause, 30 seconds. though you can wait 5 seconds, 10 seconds, or anything in between. consistency is key though, as it better tells you if you're making progress.

    for example, 5-10 second rest, you'll get maybe 1-2 extra reps. on a 30 second rest, you may push 5 extra reps. if you're not consistent with your timing, its difficult to measure progress.

  3. I hear alot of people go by their breaths,.. like 10-12 breaths, then more reps. I suppose a certain amount of breaths would equal a certain amount of time. ie:12 breaths=30 seconds!!!
    Think training's hard,. try losing!
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  4. I usually count breaths...10 -12 is right where I try to be...

  5. so I did them today(close-grip bench/rest-pause). After I warmed up with 135, here's how it went...
    10 breath pause between every rep:
    185x12
    205x10
    225x8
    I was pretty gassed after that was over with, but i really liked it.

  6. not trying to call u out but i dont get how rest pause is good for anything besides pure strength gains?

    i do it for bench press trying to raise my max but i use a 3 rep max...

    so u do one rep rack one rep rack on 185 and same all the way down? why not just do that on ur last set

  7. Quote Originally Posted by fieldt76 View Post
    so I did them today(close-grip bench/rest-pause). After I warmed up with 135, here's how it went...
    10 breath pause between every rep:
    185x12
    205x10
    225x8
    I was pretty gassed after that was over with, but i really liked it.
    I don't get it. You got only 12 @185 on your first set, but still managed 8@ 225, on your last set?

    Usually you would keep the weight the same through all "mini sets" of the RP set. And pick a weight you would FAIL at, for a certain number of reps(ie 6-8).

  8. Quote Originally Posted by imprezivr6 View Post
    I don't get it. You got only 12 @185 on your first set, but still managed 8@ 225, on your last set?

    Usually you would keep the weight the same through all "mini sets" of the RP set. And pick a weight you would FAIL at, for a certain number of reps(ie 6-8).
    I guess I should have asked more specific questions in my original post. I've never done rest-pause before and wasn't sure how it would go. Also, I didn't have a spot yesterday, which kind of screwed me out of the failure part. Thanks for the advice bro. You wouldn't happen to have a link that explains RP in detail would you?

  9. Rest-Pause Principle (using 85-90 percent of your max, do 2-3 reps and put the weight down. Then do 2-3 more, rest, 2-3 more and rest for a total of 3-4 rest-pauses. The short rest-pauses allow enough time for ATP to be resynthesized and permit further reps with the heavy weight.
    Think training's hard,. try losing!

  10. listen to him. He knows whats up.

    Quote Originally Posted by imprezivr6 View Post
    I don't get it. You got only 12 @185 on your first set, but still managed 8@ 225, on your last set?

    Usually you would keep the weight the same through all "mini sets" of the RP set. And pick a weight you would FAIL at, for a certain number of reps(ie 6-8).
  

  
 

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