How do I do speed bench?

[Singleton]

Total speed bench newb here

Currently doing 2 sets of 5x285

Gimme some speed bench 411
Speed Day
Weight:
Reps:
Grip:
Performance Notes:

Thanks,

Singleton

 

[Tom Treutlein]

Use a 8x3 set/rep scheme.

Use about 45-55% of your 1 RM.

Use a shoulder-width grip.

 

[Singleton]

Use a 8x3 set/rep scheme.

Use about 45-55% of your 1 RM.

Use a shoulder-width grip.

8 sets of 3?

How fast do I do em?

Thanks

 

[bignate73]

differing theories on how to do them, whatever you do...do the positive fast. some pause, some lower slowly or normal speed. i do a bit of both. 30 seconds between sets. you dont even get up. you'll be sweating by the time you are done. vary your grip when doing them. try to use less than your competition grip. (if you dont compete, meaning inside index fingers on the rings)

 

[SlavikHavik]

differing theories on how to do them, whatever you do...do the positive fast. some pause, some lower slowly or normal speed. i do a bit of both. 30 seconds between sets. you dont even get up. you'll be sweating by the time you are done. vary your grip when doing them. try to use less than your competition grip. (if you dont compete, meaning inside index fingers on the rings)

Really?
I always thought it was down and up as fast as possible
3 reps in 3 seconds or less

 

[bignate73]

thats what they say over at westside. There are some people toying around with other ways. bringing it down similar to how they bench normally, pausing (to practice) and exploding off the chest. when you have to do it fast like that, if you've ever done it, you can lose your bar tracking pretty easy. I personally like to pause. I'm not so experienced that the bar just tracks naturally, so I prefer to control it a bit.

 

[TRUEsoldier]

I do 10 sets of 3, first rep is brought down really slow, but then all the 3 reps are as fast as possible. I only get up to let the next guy do his set, then I get back under it! and I work with a weight around 50-60% of max, as long as I can do it fast, and controlled!

I use the same grip, a lil wider than shoulder width (I know its close, but it helps from bugging my rotator!)

Peace

 

[Illuminati]

i do 9 sets of 3 with 50% of my max with mini's doubled over. i bring the bar down in what i call a "controlled drop." what i mean by this, is that i let the bar decend at a rate to where it looks as if i am dropping the bar, and then catch the bar about 1 inch off the chest, and then explode up to lock out as fast as possible.

 

[WalkingBeast]

I do 10 sets of 3 reps with 185. Its lighter then suggested, but seems to work well. 45-50% of 1RM seems to be the usual reccomendation. I take 30 seconds rest between sets and try to complete 3 reps in 3 seconds. Basically as fast as possible. I do these at the end of my chest routine. They seem to have helped alot, and are very easy to add in. If anything they keep the technique fresh in my mind.

 

[psychedout]

thats what they say over at westside. There are some people toying around with other ways. bringing it down similar to how they bench normally, pausing (to practice) and exploding off the chest.

This is what I do. Down slow, pause, and explode upward.

For some reason, I can use like 55-60% of my 1RM no prob, whereas most use 45-50%. Guess just be what i'm better conditioned to.

I am not touching a bar on bench for a while though -- shoulders need a break.

 

[coolcolj]

I don't use such short rest periods, whats the point in inducing fatigue when you need to max speed and form?

And using some arbitary number like 8x3 isn't a good idea IMO, stop when your speed slows down, otherwise your just doing a light weight slow, which defeats the purpose of this type of training, since it's directed at the CNS rather than muscles ---> which is also where the short rest periods things comes in... ie fatigue will make you slow...

Think of speed benching as like practising a sports skill. Not something you do when your fatigued, and not something you do with 30 second rest periods IMO...
Any rep scheme can be used as long as its under 8secs in total set time. Again not so many reps that you slow down too much from fatigue.

When I do them now, I throw the bar off the hands and recatch the bar on the way down, much better for training acceleration strength and way easier on the body.

Also as far % of 1RM goes, it depends on the person. Someone who is pretty explosive will be using around 70-75%. People who are slow will be using in the 40-50% area. This is something that will change over time, so you can't always use a cookie cutter % and sets/reps

 

[Tom Treutlein]

CCJ, can't you just leave things alone and let them be, errh, not so complicated?

I envy your wealth of knowledge in this area. I still have a lot of learn.

 

[JohnRobHolmes]

training for power vs. training for size are so different. im gonna incoorperate speed benching and see how it affects my reflex power.