Banded Speed Bench Press
Quick Information
Category
Ballistic Training
Difficulty
Intermediate
Equipment
Barbell, Bench, Resistance Band
Primary muscle group
Pectoralis Major, Triceps Brachii
Secondary muscle groups
Deltoids, Latissimus Dorsi
Movement pattern
Ballistic Horizontal Push with Accommodating Resistance
Training goal
Rate of Force Development
Sport
General Athletic Development, Football, Rugby, MMA, Boxing, Basketball, Olympic Weightlifting
Overview
Purpose. Train bar acceleration through the whole range while overloading the lockout.
How it fits the system. An intermediate-level ballistic horizontal push with accommodating resistance entry in the Ballistic Training section, programmed to develop rate of force development. Related work in the library: Bench Press Throw and Medicine Ball Punch Throw.
Primary muscles
Pectoralis Major, Triceps Brachii
Secondary muscles
Deltoids, Latissimus Dorsi
Movement pattern
Ballistic Horizontal Push with Accommodating Resistance
Equipment
Barbell, Bench, Resistance Band
Difficulty
Intermediate
How to Perform
- Anchor bands to the bench or rack and loop them over the bar.
- Lower under control to the chest.
- Press as fast as possible against the increasing tension.
- Reset the brace and repeat.
Coaching Cues
- "Press the bar through the ceiling."
- "Elbows tucked at 45 degrees."
- "Feet driving into the floor."
Common Mistakes
- Letting bar speed drop below a true speed effort.
- Bouncing the bar off the chest.
Progressions & Regressions
Progressions
Increase band tension, or progress to bench press throws.
Regressions
Speed bench press without bands.
When to Use It
When to use
Speed-strength upper-body days.
When not to use
Shoulder or elbow pain.
Programming
3 reps, 8–9 sets, 45–60% plus bands, 45–60 seconds rest.
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