T Nation

Prime Time-Bench Throws

CT if you’re on, what % of 1RM should be used for bench throws? Rep/set scheme? Right now I’m doing 2 sets 10-15 reps on the end of shoulder day

I am not CT but in his bench press battlefeild artical he give a description of them with reps/sets. Also are you using a barbell? When I did them I used a smith machine (it’s in the artical) much more safe.
Good luck

Interesting little aside for ya. Those Westside guys know their stuff, if you catch my drift.

Baker D, Nance S, Moore M. The load that maximizes the average mechanical power output during explosive bench press throws in highly trained athletes. J Strength Cond Res. 2001 Feb;15(1):20-4.

Department of Sport and Exercise Science, Sunshine Coast University, QLD, Australia.

The power output generated with different barbell loads and which resistance generated the maximum mechanical power output (Pmax) during explosive bench press-type throws (BT) in a smith machine device were investigated in power-trained athletes. Thirty-one rugby league players were tested for 1 repetition maximum (1RM) free-weight bench press strength (1RM BP). Maximal power output was assessed by the Plyometric Power System during BT using resistances of 40, 50, 60, 70, and 80 kg (BT P40, BT P50, BT P60, BT P70, and BT P80). It was found that BT Pmax occurred with resistance of 70.1 +/- 7.9 kg, representing 55 +/- 5.3% of 1RM BP of 129.7 +/- 14.3 kg. The power output with all loads except the BT P70 were different from the BT Pmax. The BT P70 and BT P80 were not different from each other. Furthermore, the BT P60 and BT P80 were not different from each other. This suggests that although resistances of 55% 1RM BP may maximize power output during explosive BT, loads in the range of 46-62% also allow for high power outputs. Resistances of 31-45% of 1RM BP resulted in significantly lower power outputs. Compared with previous research of BT in strength-trained athletes, the results of this investigation suggest that power-trained athletes may generate their Pmax at higher percentages of 1RM.

i’m using a barbell