Bench Press
Posted in Ozzy Capetillo Training Log
I have been training my bench a bit differently by applying “pause bench” to my main lift. All my working sets that I do are all paused for 3 second pauses. This helps me stay tight at the bottom while also building explosiveness off my chest. You have to pause at meets for bench press so I thought this would also give me some practice at it. The weight that I’m using if fairly light and all my reps are consistent. I also feel that I’m staying tight on the way down and during the pause portion the lift.
| Bench Press Warm Ups bar - 2 x 5 95 x 5 135 x 5 155 x 3 165 x 3 Working Sets 5 x 6 - 180 (paused) |
| Incline Bench Press 5 x 5 - 140 |
| Dumbbell Flat Bench Press 3 x 10 - 75 |
| Dips/Incline Curls (superset) 3 x 8 - dips 3 x 10 - curls |
| Seated Cable Rows 4 x 15 - 150 |
| Cable Cross Overs w/ red bands & Blast Strap handles) 3 x 15 |