Larry “Wheels” Williams isn't any stranger to the power sports activities sphere. A bodybuilder, powerlifter, strongman, and common YouTuber (roughly 2.25 million subscribers), Wheels is likely one of the extra recognizable names in a group of elite athletes. On April 3, 2022, Wheels made waves together with his power when he achieved a one-rep, 661-pound paused bench press in coaching
Per Open Powerlifting, Wheels’ mark eclipses his best-ever conventional bench press in a powerlifting competitors by 16 kilos. He’s additionally pressed 675 kilos, uncooked, in coaching. And this raise was additionally uncooked, whereas Wheels wore elbow and wrist wraps for his paused bench press. Given the bench press variation that some would possibly take into account more difficult, it’s a formidable power exhibiting.
Check out Wheels’ staggering raise under, courtesy of his Instagram web page:
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Benefits of the Paused Bench Press
The major distinction between the paused bench press and the standard variation is time.
A powerlifter will take a brief pause throughout a paused bench after reducing a loaded barbell to their chest. It is just after the break that they raise the burden again up. In distinction to the usual bench press, which is touch-and-go — the lifter doesn't pause the rep on the backside.
One purpose powerlifters elect to typically practice with a paused bench is to strengthen the underside part of their normal bench press. And aggressive powerlifters are required to implement a pause. During a sanctioned occasion, the lifter has the twin expectation of performing the complete vary of movement of the bench press, and ensuring the barbell is completely immobile in a brief pause on the backside earlier than locking out the rep. Anything much less, and an officiant might not acknowledge the rep.
The paused bench press can act as a useful simulation of a meet’s stipulations.
As far as power challenges, the paused bench press can create power progress by eliminating one essential part.
In a touch-and-go bench press, a powerlifter has the advantage of having their power and the pure stretch reflex — the momentum they generate whereas reducing their barbell helps with the raise. By pausing on the backside, the powerlifter takes the stretch reflex out of the equation, and depends completely on their power to complete the rep.
If a powerlifter can make the most of the paused bench press effectively, it’ll doubtless be to their profit. Research reveals that whereas the pause will increase the prospect for failure, it additionally will increase potential power positive aspects and endurance over time — particularly with improved quantity. (1)
By coaching with a paused bench press, somebody like Wheels might put together for a contest and improve his quantity concurrently.
It’s been over two years since Wheels final competed in a proper powerlifting occasion. This newest paused bench press appears to reiterate that he doesn't want meets to showcase his power. A comparatively current 430.1-kilogram squat (950 kilos) carried out with chains, and an 11-rep set of a 337.9-kilogram deadlift (745 kilos) present Wheels has unimaginable, adaptable energy — no matter whether or not he reveals it in a contest.
- Korak, J.A., Paquette, M.R., Brooks, J., Fuller, D.Okay., Coons, J.M. (2017). Effect of rest-pause vs. conventional bench press coaching on muscle power, electromyography, and lifting quantity in randomized trial protocols. European Journal of Applied Physiology; 2017 Jun; 117, p. 1891–1896
Featured picture: @larrywheels on Instagram