The quest for a bigger, stronger bench press is a constant battle for powerlifters. While raw strength is essential, incorporating explosive and speed-based training techniques can take your benching to the next level. This blog post dives into various speed work methods employed by Westside Barbell, a renowned powerlifting powerhouse.
Building the Foundation: Rest, Form, and Reactive Methods
Westside Barbell emphasizes proper form and adequate rest (45-60 seconds) during speed work. To achieve the reactive method effect, they utilize tools like bands, chains, or weight releasers. These tools create variable resistance, mimicking the stretch reflex and enhancing explosiveness.
Here’s a crucial point: unlike floor presses and pin presses where a pause occurs, never pause the bar on your chest during speed work. This residual tension dampens the stretch reflex, hindering explosiveness.
Explosive Techniques for Powerlifters
- Dynamic Method: This method involves performing regular bench presses with 40-55% of your shirtless 1-rep max (meaning your max without a bench shirt). The key is to lower the bar quickly and then reverse direction as fast as possible, completing the concentric (lifting) phase with explosive power. Aim for 8-10 sets of 3 reps.
- Ballistic Method: Similar to the dynamic method, this technique uses 45-50% of your shirtless max. However, the bar is dropped quickly but controlled during the descent using your lats, not your triceps. Catch the bar 1-3 inches off your chest and then explode upwards with maximum speed.
- Floor Press: This variation utilizes the same weight range as the previous methods (45-50% of shirtless max). You lie on the floor inside a power rack and utilize the squat J-hooks as bench supports. Lower the bar until your triceps rest on the floor, allowing your arms to relax momentarily. Then, explosively contract all your pressing muscles to drive the bar back up. The floor press, similar to the box squat, allows for some static tension in certain muscles while facilitating explosive movement in others.
- Weight Releasers: This method focuses on the explosive eccentric (lowering) phase. Load the bar to 50% of your shirtless max. To create a heavier eccentric load, add weight releasers that detach midway through the movement. Lower the bar with the combined weight (80%), and after the weight releasers detach, explosively press the remaining 50% up. This contrast method trains your muscles to react to a sudden change in load.
Developing Speed-Strength
Westside Barbell incorporates various techniques to develop speed-strength, a crucial component for powerful benching:
- Speed-Strength with Bands: Attach mini-bands under a power rack and loop them around the barbell. This creates increasing resistance throughout the lift, challenging your speed and strength simultaneously. Perform 8 sets of 3 reps, focusing on a rapid descent.
- Strength-Speed with Bands: Similar to the previous method, use two mini-bands to create resistance. While the weight on the bar may seem light, the bands add significant difficulty, forcing your muscles to adapt to the increased resistance while maintaining speed.
Advanced Techniques
The blog post explores some advanced techniques for experienced lifters:
- Speed Bench off Power Rack Pins: This method utilizes pins set at chest level. Lower the bar to the pins, relax briefly, and then explosively press the bar up. This incorporates a relaxed state before the explosive movement.
- Arch Bar or Buffalo Bar: These specialized bars with a camber encourage a more tricep-dominant pressing motion. Perform speed work exercises with these bars for targeted development.
Incline/Decline Presses and Lightened Methods
The blog post also briefly mentions incline/decline presses with bands for accommodating resistance and building strength across different bench angles. Finally, the “lightened method” utilizes bands attached to a high point to reduce the weight of the bar at the chest, mimicking a lighter load during the initial portion of the lift.
Safety and Importance of a Qualified Coach
It’s crucial to remember that these techniques are advanced and should be implemented with caution. Consulting a qualified coach experienced in Westside Barbell principles is highly recommended before attempting any of these methods.
Conclusion
By incorporating speed and explosive training techniques into your bench press routine, you can develop the power and explosiveness needed to reach new heights in your powerlifting journey. Remember, proper form, adequate rest, and a qualified coach are essential for maximizing your results and minimizing the risk of injury.
Check out our previous post about Westside Barbell’s Max Effort Day: Building Strength.