Dynamic Effort Speed Bench Press with Heavy Band Resistance & 100 lbs of Chains

Here's a demo of one of my Dynamic Effort (Speed) exercises that I have been using to help increase my speed on the bench and my reflex out of the bottom of the press. I have noticed a big difference in my speed over the last few months by incorporating some of Westside Barbell's Dynamic Effort techniques.

As for the details: There is 135 lbs of bar weight, one set of thicker green bands, 3 sets of smaller bands, and 100 lbs of chains. I would have to guess that there was approximately 240 lbs of resisence on the bottom and 350 lbs near the lock-out.

Try adding these to your speed/light day and see how effective they are for you. I know they have really helped my bench speed.

Category:

Sports

Tags:

• dynamic
• effort
• bench
• press
• 135
• lbs
• reps
• raw
• powerlifting
• olympic
• training
• plyometrics
• sports
• athletic
• athlete
• power
• strong
• strength
• arms
• chest
• pecs
• bis
• biceps
• tris
• triceps
• shoulders
• delts
• muscle
• bodybuilding
• speed
• westside
• barbell
• louie
• simmons
• dave
• tate
• elite
• fts

[dbizzle7353]

If at the top it's 300 lbs that would make your max bench press 500 pounds based off 60% of your max. Would it not? I've been a firm believer of staying away from bands and chains as long as possible. I do like the DE bench and squat days because a lot of speed training has been lost over the years. I don't use bands or chains though. I progress slower now but I'm still making progress. When it stops i'll start adding.

[BRETZERR]

@dbizzle7353

Fair point...and at the top, that would be somewhat correct. I have done lockouts with over 500 lbs reasonably easily. I think I did up to 545 if I remember right.

You make a good point though. And recently I have went back to hitting dynamic effort days without the chains/bands because my weak point is the bottom and I need to use heavier weight there with speed. My lockout doesn't really need the extra tension...

Thanks for the comment and good luck with your training.

[antivht]

I like how ur super focused on form good work man... Great vid, also what bands are u using and whered u get em from

[BRETZERR]

@antivht

Thanks bro - I appreciate the comment. The green bands are average bands through Elite FTS and the little bands are just fitness bands that I stole off my wife's workout videos...ha, ha...

I have bought monster mini's, so I don't use those little fitness bands anymore. Most equipment outlets carry the bands these days, but if you can't find them locally you can always order them through Elite online.

[mushufreak]

that looks scary :O

[BRETZERR]

@mushufreak

Not as scary as your profile pick bro...ha, ha....

[cbdud]

WOW....you look like a young fella in this vid! I think is the first time (vid) that I have heard you speak. ha ha

[nikolatesla08]

where did you buy your bands?? are the apt pro gear bands good?

[MrTimothywhite]

@pantherpowerlifter22 REALLY!?! people think youre an idiot??? i would never know by that jumble of words in your comment lmao "thanks man and thanks for being kind there is so much people on youtube who think im an kid who dose not know anything cuz im 14 but i like all this kinda stuff and study it check out my video man!" i dont even know where to start with this....

[mushufreak]

@BRETZERR lawl XD its joker ftw