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

After reading through some articles on the Westside Barbell website, I have decided to incorporate heavy band resistence into my dynamic speed day. I lightened up the plate weight and added significant band resistence (there are 3 bands on the bar).

This is supposed to increase the kinetic force by causing the eccentric phase to move at a speed greater than 9.8 meters/second (i.e. the speed of gravity). This causes your reflex system to kick in and help you on your reversal strength and speed out of the bottom.

In this video, this is the last 3 sets (of 10 sets) of 3 reps with 3 different grips with 205 lbs with 3 bands being used as added resistence. For fun, I did a drop set of 3 reps with 3 plates to finish off the workout. (that's a lot of 3's!)

Time will tell how effective this training technique is...but if Westside is using it, you know it has to be good.

Category:

Sports

Tags:

• dynamic
• effort
• speed
• bench
• press
• raw
• with
• band
• resistence
• 205
• lbs
• 315
• drop
• set
• plates
• powerlifting
• olympic
• training
• strong
• strength
• athlete
• athletic
• weightlifting
• working
• out
• arms
• bis
• biceps
• tris
• triceps
• chest
• pecs
• muscle
• plyometrics
• myoptic
• stretch
• reflex
• westside
• barbell
• elite
• systems
• louie
• simmons
• dave
• tate

[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...

[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.

[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.

[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

[JanekBaron3]

It congratulates

; )

[sxcjackoxx]

just put on fucking more weighs

[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