How do you guys do your speed benching? I'm interested in trying.

[gettinlarger]

I'm thinking like 50%-60% max, 8 sets of 3 reps? That sound good?

 

[Exodus]

thats good. anywhere from 8-10 sets of 3 reps with anywhere from 50-60% of 1 rpm.

i do 10 sets of 3 at 60% myself.

X

 

[Legion Kreinak2]

What's the purpose of speed benching?

 

[gettinlarger]

Exodus, thanks man.

LK. I'm beating spatts to it: Speed leads to strength, which leads to size.

 

[Exodus]

sorda. the point of doing speed bench is to teach your body to shove maximally with sub-maximal weights. confused.......... ok here we go. you do the sets fast and shove with everything you have just like when going for a 1 rep max. this however is with 50-60% of your 1 rp max so your body wont get exhausted from just doing singles. this way your motor neurons (or somthing like that) will learn to push with the same amout of force no matter what the weight. so when you come to that sticking point in your bench, instead of slowly trying to push threw it, blast threw and dont give it a chance to stick.. there is raw strength which comes from hard heavy lifting. the speed helps build speed strength, pushing fast with heavy weight. so there fore, a bigger bench.

 

[jerkbox]

explosiveness

 

[spatts]

sorda. the point of doing speed bench is to teach your body to shove maximally with sub-maximal weights. confused.......... ok here we go. you do the sets fast and shove with everything you have just like when going for a 1 rep max. this however is with 50-60% of your 1 rp max so your body wont get exhausted from just doing singles. this way your motor neurons (or somthing like that) will learn to push with the same amout of force no matter what the weight. so when you come to that sticking point in your bench, instead of slowly trying to push threw it, blast threw and dont give it a chance to stick.. there is raw strength which comes from hard heavy lifting. the speed helps build speed strength, pushing fast with heavy weight. so there fore, a bigger bench.

Very nice!

 

[ffknight84]

nice explination

 

[casualbb]

I'd actually hit bench tosses in a smith machine...goal is not just to be explosive but ballistic. Load up 30% of 1RM and toss it up and down for reps. Alternatively you can do ballistic pushups.

 

[PlatnumKowboy]

I use 50% if I use bands and use 10 sets of 3 reps if I don't use bands I use 60% 10 sets 3 reps. Haven't experimented with chains but I'd probably use 50% 10 sets 3 reps for that.