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View Full Version : Hows my speed on DE bench?



Detard
03-25-2008, 12:08 PM
BG2zMK6_R94

Is that fast enough? Thats using 135+choked monster mini's. Thanks guys

Travis Bell
03-25-2008, 12:15 PM
you need to bring the bar down faster. Also double up the bands so there is more tension

Travis Bell
03-25-2008, 12:18 PM
here's a vid of one of my speed workouts from awhile ago. you don't need to be this fast, but somewhere in the range will help

YLU4k6VudEo

Ryan Celli
03-25-2008, 12:53 PM
you need to be faster. I do my speed work kinda slow on the way down and fast on the way up. I believe most do speed work just like Travis, fast down and up.

Travis is right, you need to have more band tension.
you can try to double up the band or if thats too much, try tying both bands together. put one end over the bar, then take the other end under your bench, keeping the knot centered under the frame of the bench then back up over the other end of the bar.

Detard
03-25-2008, 02:01 PM
Ahhh I see. Thanks guys. I always thought it was slow and controlled on the way down then explode as fast as possible on the way up. I'll double up the bands aswell next time.

Thanks for the advice.

WillKuenzel
03-25-2008, 02:10 PM
I agree with everybody else. You need to be faster. In an old Westside article I read you want those 3 reps to be done in 3 seconds or less, but still with control.

Travis Bell
03-25-2008, 02:10 PM
what you're thinking is correct for squatting though

WillKuenzel
03-25-2008, 02:14 PM
what you're thinking is correct for squatting though
In addition to the bench or for squatting only? It's been a while so I might be confused.

Travis Bell
03-25-2008, 03:05 PM
just for squatting. If you try and do a super fast descent on DE squats, its pretty easy to lose control and slam on the box.

For bench you want to bring it down as fast as you can control it and place it well

thewicked
03-25-2008, 03:40 PM
you need to bring the bar down faster. Also double up the bands so there is more tension

that's right..choke those bands (wrap twice around the base) so you don't lose tension at the bottom. Make the working weight you plan on using the tension of the bands PLUS the freeweight number at the bottom combined..


if you're using 280 for working weight..choked monster mini's add 80 at the top and about 20 at the bottom so you'd wnat 260lbs of weight plus the bands.

FASTER! you need to be MUCH faster like everyone has said...travis hit it on the money. NICE post travis. The idea is to go as fast as you possibly can WHILE staying in your groove and natural bar path. IF you get going too quick you could get loose and not benefit as much as you could otherwise. Speed is key in all lifts..the faster you go the more force you generate making the lift that much easier.

bill
03-27-2008, 05:34 PM
I've seen Vinny post (I think) that a good tech or rule was to take a big deep breath and knock out all 3reps in that one breath. So you have to be fast to do that.

Detard
03-27-2008, 06:19 PM
Thanks for all the comments and advice everyone! I'll give all of it a try on monday and take some videos again.

bigmoney
03-27-2008, 10:24 PM
What are the thoughts on a slight pause while doing speed bench. I know it may defeat the purpose, but I bring it down fast and under control, pause and explode up. My bench form is not dialed in yet so if I try to take it down real fast I get out of my groove and can't stay as tight.

nhlfan
03-28-2008, 12:00 AM
^that's fine, imo. I've talked to a couple of very strong benchers who use that method at least some of the time. Most of the people I train with do it that way as well.

Ryan Celli
03-28-2008, 05:06 AM
What are the thoughts on a slight pause while doing speed bench. I know it may defeat the purpose, but I bring it down fast and under control, pause and explode up. My bench form is not dialed in yet so if I try to take it down real fast I get out of my groove and can't stay as tight.

I do a slight pause sometimes.

View 1
03-28-2008, 10:59 PM
I did DE benching for the first time in over 6 months today. I did it with low weight ( for me any way ) and I was able to produce alot more force on the way up. I realized before I was using to much weight when I was doing it, therefore making my DE days not as effective as they could be.

I love this forum for the fact we have several guys from westside and quite a few other super strong cats who give out wealths of information. I swear I learn something new everyday.

chris mason
03-29-2008, 12:07 AM
Remember, the rule of thumb is 3 reps in 3 seconds or less. The reason Louie recommends 3 reps is because you can do them in about 3 seconds and that time closely matches the TUT for a 1RM for most lifters.

Lones Green
03-29-2008, 03:39 PM
what's helped me most using bands for bench is having tension at the bottom of the lift. you hardly have any tension on the bottom there, travis knows what he's talking about!

Detard
03-29-2008, 04:20 PM
Thanks again for the advice everyone. I'll give everything a try on monday.

vdizenzo
03-29-2008, 05:14 PM
People can do whatever they want, but If it's not fast it's not de bench.

motoko013
03-30-2008, 10:26 PM
so if you do not have bands, then would you just try to bring it down and up as fast as you can? no pause on the bottom, just explosive and fast both ways? correct? i can probably do about 265-275 for a 1RM, and i use 115 for my DE bench so i can get the speed fast enough.

Travis Bell
03-30-2008, 10:39 PM
yes you can do it without bands if you don't have bands, but they are sure a wise investment. Chains are great as well

vdizenzo
03-31-2008, 07:15 AM
I got my raw up to 600 and during my 16 week training cycle I never once used chains or bands. I am not saying they won't help, but they are not a necessity either.

Motoko, 115 sounds good for your speed bench. Try making your last set or two with 120 or 125. I started my speed work with 185 and after a couple of months was up to 365 using this technique.

HP666
03-31-2008, 11:13 AM
I got my raw up to 600 and during my 16 week training cycle I never once used chains or bands. I am not saying they won't help, but they are not a necessity either.


I agree with that 100%. If you go to MetalMilitia.net and see what Bill Crawford and Sebastian Burns are doing, they're not using bands or chains, just boards when appropriate. And these guys know a little something about benching.

PriestCometh
03-31-2008, 11:49 AM
we need more speed speed speed

or what i like to say EXPLOSION EXPLOSION EXPLOSION

Detard
03-31-2008, 04:34 PM
So I took all the advice and tried it out. I dropped the weight to 115 with triple choked monster minis. All in one breath, and tried for under 3 seconds. Is this better?

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Notorious
03-31-2008, 05:06 PM
Video doesn't work for me.

Detard
03-31-2008, 05:09 PM
I think it may need to process (even though it was working about an hour ago.)

motoko013
04-01-2008, 03:00 AM
i'd like to hear the opinions on this as well...but from what i see, it seems to be near the speed of trav's speed bench video

Ryan Celli
04-01-2008, 05:13 AM
That's it brother! Looks great.

Travis Bell
04-01-2008, 07:27 AM
much better! good work

Detard
04-01-2008, 08:42 AM
Thanks guys :hello: