ckcrown84
Member
View: https://youtu.be/ruCNhd26YOE?si=7XNXaPYwhdSCNtIj
A big bench requires some speed, read below for some science and training tips
Remember, speed requires violence-- don't be afraid to grunt...
I use speed work to master two bench press skills:
1.A fast, controlled eccentric phase (lowering the bar)
2.A violent, intentional concentric phase (pressing it up)
This boosts neuromuscular coordination and rate of force development (RFD)—how fast I can generate force, crucial for explosive power. Being fast is a skill, one that must be trained.
We crank up the intensity with tremendous band tension, adding variable resistance that peaks near lockout. This forces me to accelerate through the full range, not just off the chest, amplifying RFD by demanding explosive intent against increasing resistance. Bands recruit fast-twitch fibers and sharpen neuromuscular drive, making each rep a battle to maintain velocity. Paired with light to moderate loads, this ensures my RFD skyrockets, enhancing power output across all sessions.
The fast eccentric taps the stretch-shortening cycle (SSC), stretching muscles like the pecs and triceps to store elastic energy in tendons. A quick transition to the concentric phase releases this energy, amplifying power and efficiency. Compared to a slow eccentric, the rapid descent shortens time under tension, lowering energy expenditure by reducing active muscular work and leaning on elastic recoil. Research backs this: faster eccentric cadences boost concentric velocity, making the lift feel easier.
However, control is non-negotiable—uncontrolled speed can stress joints, not reduce it. When done right, the fast eccentric saves energy while priming my nervous system for a sharp, explosive start, training motor units to fire rapidly. This synergy of speed, coordination, and power translates to a stronger, more efficient bench press over time.
Speed work isn’t just about moving fast—it’s about intent, precision, and programming my body to dominate the bar. With proper form and velocity tracking, it’s a proven way to build explosive strength safely.
Speed Work - 3-Session Wave for Bench Press:
•Session 1: Target ~1 m/s
•Session 2: Target ~0.8 m/s
•Session 3: Target ~0.6 m/s
View: https://youtu.be/L5ZRHUS2Zd4?si=_RIxN3pzWPMD19Tj
View: https://youtube.com/shorts/bvZiDPhP_HM?si=CO_nTfz_3Lh-nRT5
Drop some questions below
Or arguments!
