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Intense Upper Body Workout [Build a Bigger Bench Press Using Pause Reps]

2,114 views · Published 15 July 2016 · 10:06 · Indexed 4 November 2026

Channel: Chandler Marchman · 2016 · Education

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Intense Upper Body Workout [Build a Bigger Bench Press Using Pause Reps] In this video, Coach MANdler shares an intense upper body workout that introduces pause reps as a way to keep you from getting pinned on the bench press. Using the pin press for a 3 second hold will eliminate the elastic energy you gain from stretch reflex and allow you to rely solely on force production. If you're getting consistently pinned at the bottom of the bench press, throw these in for a quick boost to your max.

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~The Workout~
1a) Iso-Band Press (2 sets : 10 reps / side)
1b) Pallof Press (2 sets : 10 reps / side)

2a) Clapping Push Up (3 sets : 2 reps)
2b) Push Up (3 sets : 2 reps)
2c) Overhead Med Ball Toss (1 rep)
2d) Med Ball Wall Toss (1 rep) 

3) Pause Bench Press (2 Rep Max)

4) Close Grip Bench Press (1 set : 80% of 2RM : Failure)

5a) Iso-Military Press (4 sets : 8 reps / arm)
5b) Iso-Dumbbell Row (4 sets : 8 reps / arm)

6a) Incline Tate Press (3 sets : 10 reps)
6b) Incline Skullcrushers (3 sets : 10 reps)
6c) Incline Curls (3 sets : 10 reps)
6d) Hammer Curls (3 sets : 10 reps)

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