speed reps bench press

[AAden]

hello all,

I tried to do speed reps on the bench press today.

I did 8 sets of 6 at 62-65% of my max.
I don't think it did much for me. I don't think I'm doing them properly.

Could anyone give me any ideas on what they should look like?

How many reps and sets to do with rest inbetween.

Thanks

 

[fortunatesun]

I experienced the same thing my first time. After a while you find the groove and it seems more natural. Remember, you're working for power not strength.

Try to keep your reps no longer than 2 seconds each. Usually reps are limited to 3 per set. Shoot for 45-60 seconds between sets.

If you want, you can work up to a heavy double or single. To make things harder, you can reduce the time between sets or use a closer grip on the bar.

IMO it's more than just useful to follow them with a second exercise. Put that extra energy to use with some good sets of incline dumbbell presses, board presses, dips, whatever. The combination of the two can produce some good results.

 

[SaiBoT]

Yeah i agree with with fortunatesun, keep the reps to 3 per set! Plus both negative and positive portions of the movement must be explosive but don't let the bar crash lan on your chest. IMO you should do a weight of 60% of max or less, those are supposed to be fast right? any % above that will not move fast.

Another thing while doing those three reps hold your breath, by doing this you will mantain a certain pressure inside that's only gonna be beneficial plus during three reps you ain't gonna die of lack of oxygen anyway