Why Static Holds Are Not Very Effective

One of the keys to getting strong is getting strong through a full range of motion. One of the keys to gaining muscle is to gain muscle through the full range of motion. This is why just performing static holds is not the most effective why to gain strength or size, because it does not involve getting strong through the full range of motion.

A great example of this is the pull up and the chin over bar hold. I have so many clients who get very good at chin over bar holds , yet they are so far away from performing a pull up. Both these exercises are in the vertical pull movement category, yet the chin over bar hold cannot improve the bottom part of the pull up, which is always where individuals struggle with the pull up. This logic can easily be applied to all the movement categories.

When Should Static Holds Be Used?

That being said, static holds do have their benefits, they allow us to pinpoint areas where we are weak in a movement pattern and allow us to strengthen this position. If you are very weak at the bottom of your bench press, performing a pause bench press could be a great way to work on this. However a pause bench press still moves us through the full range of motion, it is very different from performing just the pause at the bottom and getting someone to help you lift the weight, this would likely not be a very successful intervention. My favourite static hold for strength development in the chest and shoulder is the bottom of press up hold and the bottom of ring dip hold .

How Should Static Holds Be Used In Bench Press Programming

Static holds, other than the pause bench press, should not be part of your bench press programme. Static holds are more orientated around gymnastics exercises and building straight arm strength and core strength, not for the bench press. Remember, if your trying to get strong or gain muscle mass, move through the full range of motion.