I tried doing some DE bench, and now I get a horrible burning sensation when I pee.
Haha. But seriously, I don't have a spotter so I figured doing DE work would be a good way to bring up my bench, but it kills my wrists and elbows.
I've never really done speed work before so is this something that will get better over time? I know that DE promotes ligament and tendon strength over muscular strength. Is this just a sign of weak tendons and ligaments?
Are you using bands for the DE bench work? If so, then yeah DE bench will be rougher on your joints than using straight weight or chains. If you aren't using bands, make sure you aren't letting your form get sloppy for the sake of speed.
If your form is good and are still getting pain, work on forearm strength because that could be a problem too.
You could try using a little more weight, Like 60-70%. It would slow it down a little, but it still qualifies as DE(similiar training effect) and if you are new it would probably help you recruit more motor units. Usually the more advanced guys lower the weight, and you start with 60-70%, or so I have read on the internet.
Unfortunately, bands or chains aren't an option at the gym I go to. But it's the only option I have right now.
It seems like there's a lot of torque on the joints at the bottom when you're trying to stop the eccentric portion of the lift and immediately explode into the concentric. Would pausing at the bottom be OK? I know that would lessen the stretch reflex. Would that make the exercise worthless?
Not to hijack the thread, but Hanley, you compete in single-ply, right? If so, how do you feel about speed work? My bench press is shitty, so I know I don't need it, but do you feel that it is ever appropriate for a raw lifter?