Get Swole Friday (Daily Workouts – 032026)
Before Getting Started
03/20/26
Get Swole Friday
| 1A | Push-Ups | 2 x 12 |
| 1B | Inverted Row | 2 x 12 |
| 2 | Paused Bench Press | 5 @ 50% |
| 5 @ 60% | ||
| 4 x 5 @ 70% | ||
| 3A | DB Shoulder Press | 4 x 6 |
| 3B | DB Upright Row | 4 x 8 |
| 3C | DB Lateral Raise | 4 x 10 |
| 4A | Band Curl | 3 x 25 |
| 4B | Banded Tricep Pushdown | 3 x 25 |
Coach’s Notes
Let’s talk about Paused Bench Press.
First, the execution. Bring the bar down at the same tempo you normally would – under control but not slowed down excessively.
Now, pause the bar on the chest for a full 1-second count. The bar should come to a dead stop. Many people like to double-clutch on their chest as a ‘pause,’ which is incorrect.
Finally, drive the bar explosively off the chest to extension.
Now, here is the most important coaching point to this entire movement. Pause does NOT mean relax. It is critically important to maintain tension throughout the entire rep, including while it is paused on the chest.
Relaxing and then reengaging can result in a strained muscle. Bring the bar down under control at a regular tempo, bring the bar to a dead stop, maintain tension, and then drive the bar back to extension.
