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Thread: How to safely perform speed bench ?

  1. #1
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    How to safely perform speed bench ?

    Okay do you pause at the bottom ? Do you stop short of ROM (at the top?) What I mean is ending up hyper extending the elbows at the top fo the movement.

    Another thing is letting the weight drop down on your chest (but in a controlled manner) but then quickly pushing the weight back up. Wouldn't that put some kind of negative pressure on your elbow joints (not sure about shoulders) ?

    Shouldn't there still be a pause at the bottom of the movement ?

    Also, if my upper back (and my head) is coming off the bench does that mean I'm using a too light weight ?

    Same question about the dynamic squats, except differently...
    Last edited by SkinnySadMan; 09-02-2006 at 12:27 AM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  2. #2
    SFW! drew's Avatar
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    Do not pause on dynamic bench. THe weight should be under control at all times. If you aren't doing some kind of bicep work (rows/pullups) your elbows will feel the effects. If your back is coming off the bench, you're not tight enough. Get tighter and control the weight.

    Box squats are different. You should pause on the box and then explode up.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  3. #3
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    Well hell I've been doing these wrong the whole freaking time.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  4. #4
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    I don't really see why anyone would want to do speed anything when they lift. Its all about the control to me.

    just my .02

    -josh

  5. #5
    Senior Member betastas's Avatar
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    Lift 800 lbs slow. Lift it fast. Let us know what feels better.

    Speed doesn't mean you don't have control. If you lose control, you're screwing up and need to rework your form and/or change the weight. Speed training is very important for power and olympic lifting.

  6. #6
    SFW! drew's Avatar
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    Quote Originally Posted by af92
    I don't really see why anyone would want to do speed anything when they lift. Its all about the control to me.

    just my .02

    -josh
    .02 that should never be wasted in a powerlifting forum.

    Now, try to bench fast AND under control. Betcha can't

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  7. #7
    Who me? Chubrock's Avatar
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    Quote Originally Posted by drew
    .02 that should never be wasted in a powerlifting forum.

    Now, try to bench fast AND under control. Betcha can't


    Haha be nice Drew. You're going to hurt his feelings lol.

    Fuck, fight, or hold the light.

  8. #8
    Go Heels! MixmasterNash's Avatar
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    Quote Originally Posted by drew
    .02 that should never be wasted in a powerlifting forum.

    Now, try to bench fast AND under control. Betcha can't
    Pffft. I like to my cleans to take 15 seconds each. Time under tension R0x0rzzz!!!

    Smart people: clarify dynamic lifting tempo for me!
    What do folks usually do? Is it usually 20X1? 10X1, 11X1, or what??

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  9. #9
    Who me? Chubrock's Avatar
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    Quote Originally Posted by MixmasterNash
    Is it usually 20X1? 10X1, 11X1, or what??

    Damn Speedy Gonzalez, slow the **** down.

    Fuck, fight, or hold the light.

  10. #10
    SFW! drew's Avatar
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    Quote Originally Posted by MixmasterNash
    Pffft. I like to my cleans to take 15 seconds each. Time under tension R0x0rzzz!!!

    Smart people: clarify dynamic lifting tempo for me!
    What do folks usually do? Is it usually 20X1? 10X1, 11X1, or what??
    What's tempo? Just lift it f***ing fast.


    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  11. #11
    rampage don't squat bloodninja's Avatar
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    Quote Originally Posted by af92
    I don't really see why anyone would want to do speed anything when they lift. Its all about the control to me.

    just my .02

    -josh

    speed X strength = power.

  12. #12
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    No feelings hurt. I was obviously wrong.

    -josh

  13. #13
    Risk10k Clifford Gillmore's Avatar
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    Quote Originally Posted by drew
    What's tempo? Just lift it f***ing fast.


    Let me get my metronome out.... Pressimisto?

  14. #14
    Wolfy!!!!! bigbadwolfe's Avatar
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    3 reps in 3 seconds, I almost bounce the bar myself. I do not like the feeling of the bar hitting me in the chest so something I have done that really speeds up my bench and gives me support is I do my speed work off a small 1/2 inch thick pine board. I took it out of the box of broken karate boards it works perfect. I get awesome speed and the board absorbs the bar but I let it sink in and then blast it so I get a full range move.

    Wolfy!!!!
    MONSTER MODE

  15. #15
    Senior Member Sidior's Avatar
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    Why is it that pausing is frowned about while speed benching?
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  16. #16
    There may be hope yet. JustinASU's Avatar
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    Quote Originally Posted by Sidior
    Why is it that pausing is frowned about while speed benching?
    I'm wondering the same thing, especially since you have to pause on the bench in most federations. You wouldn't be able to use the bounce to any kind of advantage when competing so why train a DE day with a bounce?
    Credulous at best
    Your desire to believe in
    Angels in the hearts of men.
    But pull your head on out of your hippie haze
    And give a listen
    Shouldn't have to say it all again

  17. #17
    SFW! drew's Avatar
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    The quick reversal is training the muscles to be explosive. Training with a pause on the bench is counterproductive.

    I did speed bench with a pause for almost a year and made NO progress. When I started watching Westside and EFS videos, I learned how to do it properly and my bench is cruising now.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  18. #18
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    I do 8 sets of 3 reps and for bench press, I rest for 20-30 seconds. For the speed deadlifts, I do 1 minute rests, same with squats.

    I am afraid of doing speed bench and squats not since my lower back is starting to (I think) give out on me. Perhaps some of you guys had already seen those threads about it.
    Last edited by SkinnySadMan; 09-07-2006 at 10:18 PM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

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