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 / Band Resistance

Lift parameters:

• VBT Monitor
• Micro/Mini/Monster/Light Long 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)
• Resistance band selection will vary dependent upon your personal 1RM of the Bench Press
• Notice I use a 2 ½” section of 2” PVC pipe to allow the band to properly rotate without interference from the weight plate
• Make special notice to the band set-up specific for this lift. Both in the orientation of the band loop as well as band peg spacing. You may also use two very heavy dumbbells as a substitute for the band pegs. The band must also be positioned to be as vertical as possible during the execution of the lift. There must be tension on the band throughout the movement

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.