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.

Lift parameters:

• VBT Monitor
• 1-2 pair 5/8” Chain w/ load chain or EZ-Load strap
• Micro/Mini/Monster/Light Resistance Bands
• 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)
• Emphasis is to move a very specific load at a very specific speed to maximize force production

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.