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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

Dynamic Benching

miked8c

New member
So in my 5x5 my bench has been lagging behind my other lifts and I think its more due to my speed than my strength at this point. Right now I bench on Monds and Frids. Would it be a good idea for me to throw in an 8x3 speed bench type of deal at the end of my wedsday workout? I'm sure I would be able to recover by my next workout.
 
You never want to do speed bench at the end of your workout. However I did it for a while after split jerks and cgbp...didn't seem to help much. Now I do banded cgbp.

I do 3x5. So say last workout I had 140 on the bar, the bands are doubled so they SHOULD add 40 pounds off the chest and 90 pounds at the top. I really like them because I pause each rep then really explode up to lockout, might want to try them if you can get some bands. Bottom line is if you do speed bench usually you do 8x3x50% max, and do it on a seperate day with no other benching, or at least first in the workout
 
If you've never speed benched before, be very careful that you don't use too much weight! I made that mistake and nearly ended up with a pec tear! So air on the side of caution when calculating your load :)
 
I just got my first crowns yes hahah! But yeah be careful when I did the speed benching it hurt my shoulders a little too
 
I would never look at adding dynamic effort bench press TO your program. Pressing 3x a week is a rough thing to think about.
 
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