02/24/2026
New personal best on the Pause Bench 305x1.
Now, I always highly recommend using safety bars/straps and spotters if available on bench. But, you also need to at least practice bailing on the bench press for when you’re on your own. I’ve done many practice reps intentionally failing with lighter weight so I am prepared.
Some additional tips:
1. You don’t want to fail reps too often but failed reps have their place and benefits. Even on failed reps you’re improving, you’re controlling the weight during the eccentric portion of the movement and your CNS is adapting to the newer weight.
2. Don’t make large jumps in weight to avoid injury. Going for a PR that’s a 5-15lb jump is much more manageable than a 30-40lb jump in weight.
3. 10 second static holds and partial negatives with a weight 10-30lbs over your 1RM prepares your body for when a 1RM attempt is made.
4. Use Chalk, Wrist Wraps for additional support.
