good rep candence

[Muay Thai kidd]

what is a good rep candence for benching..if have heard so much. right now i am using 3/1 three seconds down one second up. Any suggestions?

 

[Who is Mike Jones?]

That seems a bit slow to me but benching to me has never been an exact science. I can bring it down and back up I call it good

 

[Mudge]

I assume you are asking from a bodybuilder standpoint?

Strength people want to get out from under the weight as fast as possible, a good raw 500+ bench should be barely over a second for the complete repetition. You want the stretch reflex effect, and you dont want to be sitting under there getting tired. Westsiders do speed work for a reason.

 

[iron addict]

As fast as you can move it on the positive with good form. 1-3 seconds on the negative dependant on your goals.

Iron Addict

 

[MrMondo]

Agree almost precisely with IA.

For bodybuilders I like an explosive good form positive with a controlled negative. 3-4 seconds is what I like to see.

So I guess we agree.......

 

[blackbeard]

As fast as you can move it on the positive with good form. 1-3 seconds on the negative dependant on your goals.

Iron Addict

sounds bout right..
i like the guys that drop the bar in half a second and it tkaes 5 to press it back up lol..

ive never actually timed my bench but i do drop the bar very slowly to get it in the right groove and then i explode (or try to anyway) the bar to lockout as fast as possible while keeping your form tight

 

[Mudge]

If you watch one of my old bench clips, I'm very very slow on the negative. But you watch Chabot or someone and its fast, I think speed is important. The more time parked under the bar, the more you fuck your PR.

But from a BB perspective, that shit is all out the window.

 

[Behemoth]

For bodybuilding purposes, it doesn't matter all that much because time under tension will likely be the same either way, just don't let gravity drop it down. You should be lowering it yourself.

 

[Bast]

As fast as you can up (keeping form) and then holding against on the way down again will be enough

 

[jocktheglide]

fast as possible coming down and fast as possible going up with GOOD FORM!!!