Long Pause Bench Press — Muscles Worked & RPE Load Guide
Long Pause Bench Press targets Chest as primary movers (1.0× set credit) alongside Triceps Brachii, Shoulders (0.5× synergist credit). Descending or bell-shaped barbell lever.
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Chest (Pectoralis Major) | Primary (1.0× set) | 50% | 10–20 sets/wk (MRV 22) | 2–4x / week · Evidence |
| Triceps Brachii | Secondary (0.5× set) | 30% | 6–14 sets/wk (MRV 18) | 2–4x / week · Evidence |
| Shoulders (Deltoids) | Secondary (0.5× set) | 20% | 8–22 sets/wk (MRV 26) | 2–6x / week · Evidence |
Normative Strength Standards for Long Pause Bench Press (1RM by Bodyweight)
Target barbell 1RM standards (kg) inverted directly from STRUGGL's Wilks & SymmetricStrength normative curves across athlete bodyweights.
| Sex & Bodyweight | Novice (45) | Intermediate (60) | Proficient (75) | Advanced (87.5) | Exceptional (100) |
|---|---|---|---|---|---|
| Men · 60 kg | 54.5 kg | 72.5 kg | 91.0 kg | 106.0 kg | 121.0 kg |
| Men · 70 kg | 62.0 kg | 83.0 kg | 103.5 kg | 120.5 kg | 138.0 kg |
| Men · 80 kg | 68.0 kg | 91.0 kg | 113.5 kg | 132.5 kg | 151.5 kg |
| Men · 90 kg | 73.0 kg | 97.0 kg | 121.5 kg | 141.5 kg | 162.0 kg |
| Men · 100 kg | 76.5 kg | 102.0 kg | 127.5 kg | 148.5 kg | 170.0 kg |
| Women · 50 kg | 36.0 kg | 48.5 kg | 60.5 kg | 70.5 kg | 80.5 kg |
| Women · 60 kg | 41.5 kg | 55.5 kg | 69.5 kg | 81.0 kg | 92.5 kg |
| Women · 70 kg | 47.0 kg | 62.5 kg | 78.0 kg | 91.0 kg | 104.0 kg |
| Women · 80 kg | 51.0 kg | 68.0 kg | 84.5 kg | 99.0 kg | 113.0 kg |
Long Pause Bench Press Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Long Pause Bench Press using a 80 kg Proficient athlete benchmark (113.5 kg system 1RM) rounded to 2.5 kg barbell increments. Mechanics: Bilateral free-bar coordination; resistance curve: Descending or bell-shaped barbell lever.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (89%) | 0 kg (87%) | 0 kg (87%) | 0 kg (84%) | 0 kg (82%) |
| 5 reps | 0 kg (82%) | 0 kg (82%) | 0 kg (80%) | 0 kg (80%) | 0 kg (78%) |
| 8 reps | 0 kg (76%) | 0 kg (76%) | 0 kg (73%) | 0 kg (73%) | 0 kg (71%) |
| 10 reps | 0 kg (71%) | 0 kg (71%) | 0 kg (71%) | 0 kg (69%) | 0 kg (69%) |
| 12 reps | 0 kg (69%) | 0 kg (69%) | 0 kg (67%) | 0 kg (67%) | 0 kg (64%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Long Pause Bench Press volume and e1RM records on zero-login Wrapped CSV upload.
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Varying the Order of Combinations of Single- and Multi-Joint Exercises Differentially Affects Resistance Training Adaptations. | Brandão (2020) · Journal of strength and conditioning research | PubMed 32149887 ↗ |
| Chest Press Exercises With Different Stability Requirements Result in Similar Muscle Damage Recovery in Resistance-Trained Men. | Ferreira (2017) · Journal of strength and conditioning research | PubMed 27100318 ↗ |
| Specific prime movers' excitation during free-weight bench press variations and chest press machine in competitive bodybuilders. | Coratella (2020) · European journal of sport science | PubMed 31397215 ↗ |