speed bench

[oso0960]

is it beneficial if you do speed benching without chains/bands/shirt etc? Just the raw weight but at 60% or so of your max done for 8 sets of 3?

 

[oso0960]

bump

 

[Illuminati]

is it beneficial if you do speed benching without chains/bands/shirt etc? Just the raw weight but at 60% or so of your max done for 8 sets of 3?

you would never do a speed bench workout with a shirt on.

yes. WSB has always done speed bench work, even before they started using bands and chain. so to answer your question, yes, do your speed bench work, even with just bar weight. you might want to go up to 70%. just make sure that you can get all three reps in under 1 second

 

[oso0960]

thank you that definitely helps. under a second??? damn! is that exaggeration? i finish mine in less than 3 seconds

 

[Illuminati]

thank you that definitely helps. under a second??? damn! is that exaggeration? i finish mine in less than 3 seconds

typo. i hit the wrong number. 3 seconds, you're right. the idea is that they need to be fast. quick theory behind it, is that it takes you 3 seconds to complete a max effort lift. you should be able to complete the 3 reps on speed bench in the same amount of time as your max effort lift.

 

[oso0960]

okay 3 seconds sounds more reasonable lol.