1 sec pause vs 3 sec pause

SoupNaziNazi

Active member
Just curious if there is any major difference between the two when it comes to strength and power. Doesn't even have to be those exact times basically just a short pause vs a long pause.
 
too vague of a question, are you training for concentric based explosiveness, starting strength, starting acceleration: typically trained without an elastic turnover
Explosive strength "power" is typically trained with an elastic component
 
Well, a one second pause is essentially a competition-style bench press. Specificity at it's finest.

Longer pauses will help with technique and increase TuT.

Wouldn't necessarily say one is better than another. They have different aims. It's all about what you want out of the movement.
 
Liftandswim covered it, but I'll add that if you wanna get stronger off the chest, long pause is the assistance move for you. And if you're like me and let the bar sink into your chest, try a long pause with that sucker just barely grazing your T-shirt. That'll getcha.
 
the difference is the pile of suckage involved. in powerlifting some times on the bench the judge is just mean and pausing for 1 second becomes the lift of the day. 3 or more seconds is what will work you as i do believe it takes longer than 3 seconds for the muscle to loose its bounce and therefore help you out of the hole. like what box squats do for you, great starting strength out of the hole.
 
I'll add for bench, if you have trouble keeping tight it can be a tool to help force that feeling(problem I have sometimes).
 
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