T Nation

Speed Bench Progression


What do you think of this Idea:

Week 1: Straight weight
Week 2: One Mini Band(wrapped below the bench)
Week 3: Two Mini Bands
Week 4: add a few punds, goto week 1.

So I get a varying intensity all the time and hopefully not frying my CNS too much.

Thank's for replys

Ah... and I'm a beginner with a 242 bench so the weights shouldn't be too demanding anyways.


What is your goal? Are you trying to increase bar speed? There isn't enough info.


If youre a beginner you may not even need speed bench, and you DEFINITELY dont need bands and chains


Totally agree on those points.


go to elitfts.com and buy some of their training templates. Super cheap and worthwhile.