Bench Explosiveness

googled eyes

Hey all.

I'm just wondering could anyone give me any advice on how to improve my explosiveness/speed on the bench press.

Once I get up to around 90% of my max it really becomes a grind.

Thanks.

Alf Veedersane

Drop back to ~ 60% of your 1RM and go for something along the lines of 8 triples but really concentrate on bar speed off the chest. Paused reps.

Think it was chriity that asked about it in his log a while back, if you have a look thru that.

googled eyes

Thanks,
I'll venture into the dark world of '"the logs" and have a look

Alf Veedersane

Go to the end of this page: http://www.boards.ie/vbulletin/showthread.php?t=2057058461&page=7

893bet

How can you expect explosiveness at 90% of 1 rep max?

Sangre

What is your 1RM?

Most people just need to get stronger before they work about 'explosiveness'.

googled eyes

My 1RM is 70 kg. Body weight floats around 72-75 kg.

I'm aiming to get stronger but just feel that the struggle I have when up around 90% is slowing me down.

At the minute I'm alternating between a heavy session and a lighter session. The weight is increasing but maybe I'm just getting impatient ?

They heavy session would end with 3x3 @85-90% of max.

The lighter session would probably have been 5x5@70% or 8x3@60%

I realise that my numbers aren't very high

googled eyes

893bet wrote: »

How can you expect explosiveness at 90% of 1 rep max?

I'm not expecting explosiveness @90 % .

But I would like to improve my explosiveness through the lift in the hope to have less of a struggle around 90%

Mellor

googled eyes wrote: »

I'm not expecting explosiveness @90 % .

But I would like to improve my explosiveness through the lift in the hope to have less of a struggle around 90%

What you are asking doesn't make much sense tbh.
What are you aiming for @90%? As in, what would be your perfect rep/set at 90%.

If you hammer at the various chest/bench exercises, and get to a point where 90% is no longer a struggle. The reality is that it's no longer 90% of your max.

kevpants

At your level explosiveness doesn't come into it. You just need to gain strength. 90% will still move as slowly but 90% will increase in weight. The way to lift 70kg faster is to be able to lift 100kg.

googled eyes

OK thanks.
Didn't think I was getting so far ahead of myself.

Sangre

googled eyes wrote: »

They heavy session would end with 3x3 @85-90% of max.

The lighter session would probably have been 5x5@70% or 8x3@60%

8x3 seems a low rep range for 60% of your 1rm. Do you find this tough? I would be looking at 8-10 rep range for this percentage of weight.

Heavy and light sessions are a good way to improve bench though. Make sure you work on upper back and scap control as well.

googled eyes

Sangre wrote: »

8x3 seems a low rep range for 60% of your 1rm. Do you find this tough? I would be looking at 8-10 rep range for this percentage of weight.

Heavy and light sessions are a good way to improve bench though. Make sure you work on upper back and scap control as well.

Yeah that does feel light. And that's why I was getting frustrated.

I guess as has been said. I should forget about it for now and just concentrate on increasing the weight.

Thanks for the replys

Mellor

Sangre wrote: »

8x3 seems a low rep range for 60% of your 1rm. Do you find this tough? I would be looking at 8-10 rep range for this percentage of weight.

I'd assume that by 8x3 he means 3 sets of 8 reps, not 8 triples.

DylanJM

Mellor wrote: »

I'd assume that by 8x3 he means 3 sets of 8 reps, not 8 triples.

I think he's referring to speed work which would be 60% or so for a bunch triples. With the idea being to perform each rep as quickly as possible. Kind of a moot point though as I think everyone is agreement with kevpants in saying that this isn't what the OP should be focusing on at this point in time.