Problem - Raw Bench Press; Solution - Plyometrics

The bench press is classified as a low speed, muscular strength test. Low speed muscular lifts generally require three seconds or less for a one repetition max (5, p. 288). In spite of this, speed training in the bench press has become increasingly popular. Louie Simmons of Westside Barbell Club popularized this concept by advocating a speed day in the bench press. Some call it a “dynamic” day, and some call it a “light” day. Fred Hatfield is a proponent of Compensatory Acceleration Training (CAT), which is defined as the lifting of submaximal weights with maximum force. These developments in dynamic training have changed powerlifting, and they play a major role in the success of powerlifters in the bench press.

The concentric portion of the bench press has three phases. First is the initial acceleration phase, where the weight is brought from a resting position on the chest to maximum speed. The constant speed phase maintains maximal speed. In the deceleration phase, the weight slows toward lockout to avoid hyperextension of the joint (4).

Problem - Raw Bench Press; Solution - Plyometrics