Dynamic Effort Speed Bench Press with Band Resistence 205 lbs x 10 sets of 3 reps (at 205 lbs)

[tranceaddictallnight]

going a bit too fast and your posture needs a bit of work. arch your back a bit more, kick your legs back and stay on the balls of your feet. when lowering the bar to your chest, pause for a second, then dynamically shoot the bar up.

[matklstrength]

@tranceaddictallnight

he isnt going too fast, thats the whole point of speed work, to exert the most force possible through the bar. he could sort out the feet but some people (like mark bell & dave tate used to) bench with their feet out in front, as long as the heel drive is there its fine.

[tranceaddictallnight]

@matklstrength let me rephrase; he should be pausing more at the bottom and locking out a bit more at the top. doing oscillating bench press won't help you gain power in the bench. a brief pause at the bottom, followed by an explosion, then locking out at the top for a brief second will help overall bench more so than these. also, these are more like dynamic bench presses, as the speed isn't really there. 50-60% of 1rm should be used. as far as foot placement goes, i actually agree with bell.

[311JARVIS]

Never even thought to use those types of bands for this... Great idea.

[AIMANALI]

so after doing three you increased the weight ? please what is the logic ? Plus many times a month or week do you do this ? Thx

[chino66100]

Never thought of anything outside of straight speed bench press to increase speed and repetitions. This is a good alternative of "tricking the pressing muscles". Great video and demonstration. Thanks!

[BRETZERR]

@chino66100

Don't thank me - thank the guys at Westside Barbell and Elite FTS for putting up their articles and vid's so that I was able to learn from them.

I appreciate the comments though...

[JanekBaron3]

It congratulates

; )

[sxcjackoxx]

just put on fucking more weighs

[jcube34]

great video man, this may sound like a stupid question, but what is the point of speed benching? I personally just heard of it yesterday from my buddy so i have no idea.

[BRETZERR]

@jcube34

Read through the description in this video and check out the articles on Westside Barbell's website under Dynamic Effort work. It will tell you everything you need to know.

Thanks for the comment.

[HeavilyArmoR3D]

Can you use straight weight for dynamic effort or you must use chains and bands? will it be ineffective if i use straight weight and skip the bands?

Please reply back

[BRETZERR]

@HeavilyArmoR3D

For sure you can...it's just not AS effective, but you will still benefit from it for sure.

[HeavilyArmoR3D]

@BRETZERR Thanks for replying.

I have a few very important question..

I got these bands called sissel fitness tube, they look just like yours..

I was wondering how much tension does each bands have, if my max is 285, how many plates should i put on the barbell and how many bands should i add 1,2,3? I was thinking about doin DE on Monday and ME on Friday, so How many bands should i add and what weight should i start my DE at?

Please reply, I appreciate it

[NwodAFoMetsys1118]

Oh and by the way, one g is 9.8 m/s^2, not just 9.8 m/s. :P

[BRETZERR]

@NwodAFoMetsys1118

Yeah...thanks.

[abcdasdf24]

Wow...perfect form...especially for the amount of weight you're using.

[BRETZERR]

@abcdasdf24

Thanks - I appreciate the comment.

[AfroN1nj4]

form is so perfect.

[BRETZERR]

@AfroN1nj4

Thanks man. Form is everything for sure....

[crisgomez14x]

@BRETZERR hey can ya tell me the benefiet of workin with the bands?..thanks

[BRETZERR]

@crisgomez14x

Sure - the main benefit is that it makes your negatives go faster by pulling the bar towards your body at a speed faster than gravity. This gives you a stronger stretch reflex and makes for a better dynamic effort workout.

[BRETZERR]

@aminysunshine

Dynamic effort work is designed to activate your stretch reflex out of the bottom of the lift (i.e. your myotactic stretch relfex). That's what your doctors test when they bang your knee with that little hammer...

Thanks for the question...

[BizarreWorks]

Lol deathgrip... What is matter to you people? You don't wana live??

[BRETZERR]

@BizarreWorks

Many, many powerlifters/bodybuilders (eg: Arnold) use a false-grip safely bro. As long as you lift within your means and under control, your grip doesn't matter.

But thanks for the uneducated comment.

[Skelros]

and what reason could there be to use suicide grip?

[BRETZERR]

@Skelros

It's just a preference bro...no real reason. It's just as safe as a conventional grip, if you are benching within your means. I have seen many guys slip on the bench, both with false-grip and thumbs-around-grip....

Thanks for the question though...

[lookinggood67]

@BRETZERR , I don't wanna seem like I am raggin' on you about your grip. I understand it's your preferred method, however, my EDUCATED opinion would be try squeezing your lats together tightly then grabbing and squeezing the bar very tightly as you lift, it engages your lats more and you will in fact add strength to your lifts, that's a fact not a guess. I enjoy your work and would love training w/you because you have nice potential for a 205er, try it a few times, I guarantee you will show prog

[BRETZERR]

@lookinggood67

Thanks for the advice bro - it's not falling on deaf ears. I have read all that as well....trust me. It is still possible to squeeze the bar tightly and activate your lats with a false grip. I have tried and thumbs over grip and this is what works best for me on the flat bench. If it makes you feel better....I use a thumbs over grip for inclines...ha, ha...

[dieselwarriordotcom]

315 looked real clan bro, keep it up!

[BRETZERR]

Thanks bro - I appreciate that.

[slayerguitar]

nice but dont bench too much that your shoulders are forced in and your chest is out, alot of pros do the same type of workout (rows after a bench workout

[JohnnyDizzle09]

great work bro

but i was just wondering if u gain any extra benefit from that thumb under grip?

[niko7091]

@JohnnyDizzle09

y'alright, I'm no expert like but my PT told me it engages the chest muscles in a better orientation than thumbs round for some reason... but it can slip off pretty much breaking your chest. hope it helps

[BRETZERR]

Ha, ha, ha....the thumb position doesn't really make a difference for engaging your chest bro, but some people do find it more comfortable on their wrists then a conventional grip. Where you elbows go during the lift is more important for chest engagement....

I have seen a lot of guys slip off the bar with a conventional grip as well, so as long as you lift under control, your grip doesn't really matter. Use what is more comfortable and always have a spotter or spot racks in place. ;-)

[87hockeychick35]

Nice! :-D

[BRETZERR]

Thanks - nice to see a girl hitting the weights hard too...keep it up! You're very strong...

[BRETZERR]

Oh, if you are interested, you should check out Westside Barbell's website and read through some of the articles from Louie Simmons...there's a lot of really good information there.

You'll be hitting 185 lbs on the bench in no time....keep in touch.

[87hockeychick35]

i already hit 185 long time ago! trying to break 200! :-)

[BRETZERR]

Ha, ha....oops...sorry....I wasn't sure. Ha, ha....I see you hit 175 lbs x 3....so 200 lbs can't be far away! Can't wait to see the vid...

[RogaJam]

Nice workout, but I would work on gripping the bar with the thumb. I know rests in a better position without the thumb wrapped, but there is a lot less chance of injury

[BRETZERR]

No there isn't...it's just as safe bro.

Thanks for the comment.

[rattancito]

how much resistance (in lbs) do those bands provide?? good job.

[BRETZERR]

I am not too sure to be honest...

The weight should be kept to around 50% to 60% of your 1-rep-max (at the top).

Thanks for the comment.

[fukidomev2]

can you use the bands every workout??will it make regular press easier??

[BRETZERR]

I wouldn't recommend using it all the time. I would just cycle it in every once in awhile for a 3-week period for something different. It's easy to overtrain with these...

[cfin28]

nice, still has to be faster though. should be very explosive with a kiap when pressing to help explode from the core. I learned yesterday, from some competitive lifters that when deadlifting, you should have a hard time holding on because you're accelerating so quickly and explosively. It should be hard to accelerate it any faster. Good luck and keep liftin' harder and harder.

[BRETZERR]

Thanks for the comment...

[BRETZERR]

Not really an accurate statement bro...speed bench has nothing to do with whether or not you bench equipped or not. If fact, a shirt tends to help you on the bottom of the lift and dynamic effort (speed) benching is structured to help build up your reflex muscle/nerves on the reversal of the bench.

So, if you think about it, raw lifters will probably gain more from this lift than equipped ones.

This isn't any harder on your elbows than doing a normal bench press. Do your research bro.

[cfin28]

very true

[dribbledrool]

I've had great results doing this kind of DE work and I ONLY lift RAW!! It's a CNS stimulating exercise which means it helps your RAW bench as well. You simply teach your CNS to recruit more muscle fibers which is what you want in any strength sport!! Not only in shirted lifts. The rubber bands makes you accelerate through the lift instead of slowing down as you near the top. This helps the speed of your bench press and adds pounds to your bench. Please read up on stuff before commenting.

[metallicafan53]

What you are doing is exactly what speed bench is...The boys from WestSide Barbell and the great Louie Simmons all do this type of speed bench. Louie Simmons is the Godfather of powerlifting, he says to go 40%-50% of your 1 rep max and do 8-10 sets of 3 reps with it. Dynamic Effort work is what it is called.

Keep going, you are doing it right...just like Westside Barbell!!!!

[dribbledrool]

I agree with Metallicafan53. Louie Simmons knows what he is talking about. He's not afraid of testing new things and incorporating the things that work into his programs. This definitely works. Trust me. I know first hand.

[WeightLifterNerd]

its good to change things up, you will probably be hitting 405 sooner or later my friend, if it works stick with it!

[BRETZERR]

I hope so...time will tell.  Thanks.

[dribbledrool]

Awesome dude!! This will help your bench like nothing else. When I started doing DE work my bench 1RM went up almost instantly. Probably due to the fact that DE bench trains your CNS to activate more muscle fibers. (atleast that's what I have read) I was a very "slow" bencher before but my speed and thereby my strength has increased significantly due to the DE work.

[BRETZERR]

Thanks man...I agree...I think this will make a huge difference. It's a lot like doing plyometrics for the bench. It brings in the myotactic reflex which builds your explosiveness out of the bottom, which is where I struggle.

I am trying to improve my two biggest weaknesses on the bench: 1) speed, and 2) power out of the bottom.

This should help me with both...

But the proof will be in the pudding...