View Full Version : speed work for chest....

07-30-2009, 09:28 AM
Throw a few ideas my way please.

I do mostly 10 x 3--- 30 sec break against bands or chains.

Or 4sets of 3(wide/medium/narrowgrip) x 3 reps against bands as well. Basically do 3 reps of narrow, then right to 3 reps of medium, then 3 reps of wide grip. Do 4 sets of this...

Any more ideas?

07-30-2009, 09:43 AM
I used to do 1 week straight weight, followed by one week chains, followed by one week bands. At the beginning of the fourth week I would start the wave over again with additional bar weight. I started with 185 on DE bench and by the end of my training cycle I was up to 365. I think I was also waving my weights. Example, that last week was 275 for 3x3, 315 3x3, and then 365 for 3x3. I had to switch things up to keep DE exciting. Also and most importantly, that weight better be moving as fast as possible. It it's not super fast you are wasting your time. Concentrate on speed over weight.

07-30-2009, 02:45 PM
I don't have chains, but I have mini bands so what I do is 3 weeks of straight weight, adding weight each week as long as I stay fast. Then 3 weeks of bands, with increasing weight on the bar. Then I go back to straight weight and do 3 more weeks, starting at a higher weight than I started the previous cycle with straight weight. And then do the same with bands. So it might look something like this:

Week1: 170 lbs
Week2: 185 lbs
Week3: 200 lbs
Week4: 150+minis
Week5: 165+mins
Week6: 180+minis
Week7: 185 lbs
Week8: 200 lbs
Week9: 215 lbs

07-30-2009, 03:26 PM
after you have done de work for a while and need a change you can also change your set and rep scheme. One way I did this was to move to 12-14 sets of singles. This will allow you to focus on speed with that single rep and being explosive as possible...

The other ideas would work as well. The main point being that the weight has to move very fast, no matter what kind of rep scheme or accomodating resistance or waves you use.

07-30-2009, 04:13 PM
I've also done 5 sets of 5 for DE day for a few weeks.

07-30-2009, 04:47 PM
I've done singles and 5x5. The 5x5 seemed to work well.

Rob Luyando
07-30-2009, 06:48 PM
I am lighting fast so I do speed work with chains or bands basically to work on my stablizers. And I change it up every couple of weeks.

07-31-2009, 09:04 AM
Ok, thanks for the input. Seems like everyone is doing various reps schemes of flat bench only w/ some sort of weight w/ or w/o bands & chains and just focusing on SPEED.....

Anyone doing it w/ dumbells, incline, Reverse Bands..etc