Speed work Question

[Grantsdu]

when doing speed work on bench, should I pause at the bottow every time or just keep it continious? I have been keeping it continious but pausing makes alot of sence too. I'm practicing pausing and exploding from a paused position. Makes more sence that way but I have yet to try it. Which way is the best? Would it be a good idea to mix it up every couple weeks?

 

[argent]

I believe teh WSB guys just go ridiculously fast continuously. You know BAM, BAM, BAM. But pausing does make more sense to me also.

 

[Grantsdu]

I know, Everything I have ever heard is just as fast as you can. I'm going to give the pause a try for a few weeks and see if I can tell any difference. I'll keep ya posted!!

 

[IronLion]

I think it is a question of wether or not you training to bench in a shirt or not. For shirted bench the dropping and turn around that you see wsb guys do makes sense...if you are a raw bencher a slow decent and explosive accent is what you want

 

[Liftbig]

yeah you should keep it continuous but dont bounce the bar off your chest/belly

 

[Grantsdu]

I'm going to try it with the pause for a while for sure. I'm a RAW bencher and it just makes more sence to me to stop for a half second. I want the explosiveness to come after a pause, so why not pause a split second while I'm working on my speed and exploseiveness. I may be hurting more than I'm helping but i'm going to try it.

 

[leatherface]

sounds legitimate, im going to have to incorporate these into my speed days atleast once or twice a month and see how that goes. Good thinkin'

 

[Liftbig]

you can "catch" the weights instead of puasing them. to do this you bring the bar down like a regular speed bench but stop the bar 2-3 inches from you chest and press back up. this is good for building reversal strength and may be a little better than just plain puasing on your chest. or you can do both and see how they feel.

 

[pwr_machine]

Continuous band presses are making quite a difference in some of the girls I work with. Their workout also includes board presses so the strength gains are attributed to both exercises.

 

[kflex10]

speed work is done quickly 30 second breaks for 8 sets of 3
thats why it is called speed......it is done quickly