Speed bench

[genarr3]

Sorry for the newbie question, but I did a search and didn't find an actual explaination. The way I understand it is you pick a weight that you can do for 5 reps or so fairly easily, but instead of a typical press, you move the weight as fast as you can.

I'm I totally off?

Thanks for any replies.

 

[vtec96]

Speed bench is typically done with about 50-60% of your MAX.....
you do 6-8 sets of 3 reps, as FAST as you can....should take less than 3 secs.....

 

[BigWh1tey]

Read this

http://www.deepsquatter.com/strength/archives/ls10.htm

 

[genarr3]

Thanks a bunch guys, that is exactly what I was looking for.

 

[genarr3]

Speed bench is typically done with about 50-60% of your MAX.....
you do 6-8 sets of 3 reps, as FAST as you can....should take less than 3 secs.....

This is close to what I was thinking. Thanks.

 

[k1401]

also see this post

http://209.11.101.244/forum/showthread.php?s=&threadid=142430

 

[IrishPower]

in addition, the current thinking is now do less than 50% but add some sort of other resistance such as bands or chains.

i came to the same conclusion independently.

i have maxed 580 and i used to use 275. i am currently using 185 - 205 plus mini bands or chains. i am really moving the weight now. it should look less like a bench and more like you throwing someone off your chest if you are doing it right.

dave says their 600 benchers are using 235 now.

its all about the speed. dont worry about not using enough weight. thats what bands and max effort day are for.

/t

 

[Screwball]

I agree with IrishPower. I think the better option for dynamic work is to use from 40% - 50% of your 1-rep max with added resistance of bands & chains. Move the bar as fast as you can and save a little for ME days so that you can continue to hit PR's.

 

[musclehed275]

speed bench

I agree with Irish power also! I used to use 50% of 1rep max, i could pop it pretty fast, but not fast enough! I went as far as going down to 135, but using the blue bands, for a total of 235 at lockout, or putting 185 and purple bands, for a total of 235, amd i could really blast them! I even put 195 plus one chain on each end, for a total of 230 at lockout....i noticed two things, my explosion increased dramatically, benches that used to stall at top or lockout, were being locked out do to how much faster i pressed the weight off the chest! Once i hit my normal sticking point i had blasted it so fast, i had much more power through the sticking point! I also noticed my elbows healed up from the chronic tendonitis, when i was doing heavier bar weight on speed benches, my elbows stayed sore!!!