Chest, How Important Is Descent Speed?????

[punch]

Ok, so I do my bench program yesterday.

Warmup: 45's a side
Warmup: 225 for 10
Working set: 295 for 5
295 for 3
295 for 3
Last set 255 for 10

I do incline barbell, flat dumbell and flyes after, however my question is on Flat.

My first set of 295 for 5 was horrible. I lowered the wieght so slow it was almost a negative because I was nervous about the wieght. So after the first rep, I lost a lot of confidence. I got the set done, but I feel as if I cannibalized my folowing 2 sets.

On my second set of 295 I had my workout partner keep his hands an inch below the bar and my rep speed was much better.

What Im wondering is what is the correct descent speed and how do you work on lowering the wighet quick enough so as not to detriment your push.

 

[spatts]

I assume you're going for chest size here? And not so much a big bench?

 

[punch]

That correct Spatts. Im a BB. My workout is simple. I hit 3 sets of 5 reps w/ a wieght and go up 10 lbs in total. I mix higher reps in for muscle seperation etc and Stamina. Its worked well in the past and I am finally getting close to the wieght I was doing before my Hernia operation.

 

[PolishHammer1977]

Punch, PM me and I'd like to have a conversation with you.

 

[Griz]

One of the things that has worked for me has been adding the static hold & slow drop to the end of my 5X5 chest day on the incline bench. YOU MUST HAVE A SPOTTER FOR THIS!!!!

I take my last rep on my 5th set and hold it (arms UN locked) til it starts to slowly drop. Once it gets to about 6" off my chest my spotter (if I have one that day, his name is "hey you") grabs it and with 90% his effort (I'm fucked by then) helps me load it back on the rack.

This addition to my 5X5 has definately been that extra little bit that helps add meat on my chest.

It may not be for everyone and after 5sets of 5 (heavy) there is some serious potential for injury here. BE CAREFULL!!

 

[punch]

cool. Its funny how a BB really does need to implement Powerlifting to go up in wieght, especially " DRUG FREE". I consider myself pretty big. Im 6' 198 and have been training a long time. Over 12 years to be exact. SO you can imagine how my lifts have fluctuated over time. I am in a growth zone now at age 33 and want to milk it as long as I can.

 

[jackangel]

For whatever speed used on the descent, I think that keeping your body tight is the important thing. Especially when going into the stretch at the bottom of your ROM, because if your muscles are taut, the kinetic energy from the downward-moving weight can transfer to your muscles, and help as a spring when starting the concentric portion of the lift. I know that I am concerned with not dropping too fast, because then I will lose that tightness and focus. I'm sure others are the same way. Of course, since you're goal is more chest development (which is a great point that Spatts brought up), there is a limit to how fast you should drop that bar and still maintain a decent TUT. But if you think that you're going slow enough to sap your strength for subsequent sets, then perhaps a moderate increase in speed (which allows you to remain tight on the descent) is a good idea.

 

[Bulldog_10]

Both fast and slow lifts should be utilized at some point in your workout schedule. Lifting fast helps the neuromuscular system, lifting slow helps the muscle. Lifting slow is better for strength gains.

Athletes should lift slow in the off-season, and fast in the pre-season. BB i'm not so sure about.

 

[punch]

Just a hats off to PolishHammer. Great guy, good advice. Thanks
I agree totally w/ keeping the body tight. In fact, as I look back that may have been one of the problems. But, I still feel I went way to slow. You guys know when you feel really confident w/ a wieght! This time I lost my nearve, plain and simple.