Dynamic Effort: Bench Press

Dynamic Effort Bench Press differ from the traditional Bench Press by utilizing lighter loads, in combination with various forms of accommodating resistance, moved at higher speeds. This specific type of training fills a gap (Strength/Speed) often present with most programs with reference to Velocity Based Training protocols.

Dynamic Effort: Barbell Bench Press / Chain Resistance

Lift parameters:

• VBT Monitor
• 1-2 pair 5/8” Chain w/ load chain or EZ-Load strap
• Plate Load (35 – 50% 1RM Bench Press)
• Dynamic Load (20 – 25% 1RM Bench Press)
• 3 reps per set / 6-8 sets / EMOM

Setup:

• Review video prior to lift for proper load parameters, bar speed requirements and equipment set-up for accommodating resistance (chain and long resistance band)
• Adjust the length of the load chain so that only 1-2 links rest on the floor at bar rest
• Notice the chain is folded in thirds for this specific lift due to the short distance of bar travel
• Notice that at the bottom of the movement ALMOST all the chain is unloaded on the floor, but there is still chain tension to the bar
• The chain must stay in contact with the floor throughout the lift, yet unload as much as possible

Execution:

• The Execution for dynamic effort is the same as a normal Bench Press. Both in grip and bench position. Grab the bar thumbs one finger width from smooth. Lower the bar to touch just below your chest
• The difference is in execution and speed of the lift. From the same start position, perform 3 reps as fast as possible, touching the chest under control, and not bouncing, with no pause between reps.
• Each set is performed every minute on the minute, and should take 10 sec to complete followed by 50 sec rest between sets