Tip: The Rest-Pause Bench Press

Do as many good reps as you can in the 4-6 rep range. Your goal will then be to double that number of reps. To do that you take short rest periods (15 seconds).

With this method, you complete as many technically correct reps as you can in the 4-6 rep range. Your goal will then be to double that number of reps. To do that you take short rest periods (rest-pauses).

For example, let's say that you get 5 reps in the initial bout. This means you want to do 10 total reps for your set. After your 5 reps, you'll rest for 15 seconds. Then you might get an extra 3 reps. This means you'll need to get 2 more reps. Rest another 15 seconds and then you'll be capable of getting the last 2 reps.

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