Please Scroll Down to See Forums Below 
First, this is not a DE speed bench question. Right now im not even doing WS training. I am doing a basic "periodization" type of training...
Ok, here is my question.... WHile at the gym today doing bench, I was working out with this older guy. He started giving me some advise for benching. Normally I take the advise from others very lightly since they all think they "know everything"
ANyway, Im no way perfect myself and dont claim to be, but back to the question...
He gave me 3 suggestions:
1) grip the bar as tight as possible! When he told me this, I was like wow.... This guy knows his shit!!! I mean I knew this already but was not actually doing it!!!!! So his advise was much needed!!! one point for the old man
2) keep my ass on the bench and stop moving around....Ok again i knew I was supposed to, but did not realize that I was moving around like that. Again, I was impressed by his advise, and worked on my form for the next few sets, really appreciating his advise!! Ok, two points for the old man
3) ok, this is where I felt that maybe the old man had enough points already and this part of his advise was more for "body-building" and not strength ..... He told me to slow the weight down some and concentrate on working the muscle, try to feel it in the chest .... now I know thats good sometimes and can help you build strength, but my goal is to get the weigh up as FAST as possible, right?? Now my form was good, except for my butt comming off the bench the last 1-2 reps, which I am working on ..... However, I wasnt putting the weight up like a DE speed bench...I was doing 225 for reps so it could not have been THAT FAST!!!
So, when doing regular bench, should I press the weight up as fast as possible, under control and barely touch my chest, or do the whole set slower?
oh, and for the old man, does he get 2 points or 3 points here
Ok, here is my question.... WHile at the gym today doing bench, I was working out with this older guy. He started giving me some advise for benching. Normally I take the advise from others very lightly since they all think they "know everything"
ANyway, Im no way perfect myself and dont claim to be, but back to the question...
He gave me 3 suggestions:
1) grip the bar as tight as possible! When he told me this, I was like wow.... This guy knows his shit!!! I mean I knew this already but was not actually doing it!!!!! So his advise was much needed!!! one point for the old man
2) keep my ass on the bench and stop moving around....Ok again i knew I was supposed to, but did not realize that I was moving around like that. Again, I was impressed by his advise, and worked on my form for the next few sets, really appreciating his advise!! Ok, two points for the old man
3) ok, this is where I felt that maybe the old man had enough points already and this part of his advise was more for "body-building" and not strength ..... He told me to slow the weight down some and concentrate on working the muscle, try to feel it in the chest .... now I know thats good sometimes and can help you build strength, but my goal is to get the weigh up as FAST as possible, right?? Now my form was good, except for my butt comming off the bench the last 1-2 reps, which I am working on ..... However, I wasnt putting the weight up like a DE speed bench...I was doing 225 for reps so it could not have been THAT FAST!!!
So, when doing regular bench, should I press the weight up as fast as possible, under control and barely touch my chest, or do the whole set slower?
oh, and for the old man, does he get 2 points or 3 points here
