dynamic bench press

[110%]

when performing these is this correct that you should get each rep completed with under one second and only one breath, for each rep, is that what you aim to do when doing these?

 

[endpoint]

yeah pretty much. 3 reps in under 3 seconds

 

[Cubanito17]

i thought it was under 3.5 seconds?????? That's what I've been working with.

 

[k1401]

as fast as possible, under control

 

[Adam MacKinnon]

i hold my breath for the 3 reps and try to finish them between 2.5 and 3.5 seconds.

 

[brianmincher]

One breath for all three reps. From beginning of first rep to lockout of third rep I average 2.65 seconds.

If I took up to 3.5 seconds, I could probably be doing speed work with 250+. That is more weight than Louie Simmons uses for his speed work, and he benched 570 a few months ago.

Before I really understood the purpose of speed day, I worked up into the 260-270 range for 8 triples. I could do all the reps, and actually paused the last rep, but speed was terrible, and I was not getting the benefit of speed day. I was doing almost the equivalent of 2 heavy days per week.

Keep your reps in the 2.5 to 3.0 second range, and do them all in one breath.

B.