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Re: speed bench percentages

Posted By: Jason " "deepsquatter" Burnell
Date: Wednesday, 26 September 2007, at 10:07 p.m.

In Response To: speed bench percentages (steve spinelli)

The percentages vary depending on whether you're a beginner or an advanced lifter and also depending on whether you're using straight weight, chains or bands.

Examples - if you're a beginner and using straight weight - 60% is a good start.

As you add weight and advance the percentages will go down - 50%,40% and I think in the case of some of the top Westside guys you might find 35% bar weight.

One key is to try to complete all three reps in the time it would take to complete a 1RM or contest lift.

As far as lifting yourself off the bench, that is odd. I know that will a lot of leg drive you will drive towards the head of the bench or even lift the end of the bench up but something is wrong if your shoulders are coming off the bench.

Can you post a vid of you benching?

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